20 Min clock
4 sets
Build to a heavy set of 8 Barbell bench
Max set of pull ups ( any variation)
Then
3 sets
20+ rep minimum empty barbell curls
20+ rep (min) Banded tricep push down
20+ rep (min) Db side lateral raises
Amrap 10
Spicy RX+
8 T2b
15 Push ups
30 Double unders
Mild RX
6 T2b
12 Push ups
24 Double unders
Pico
6 core movements
12 push ups
30 singles
Machine for 2 Min
Squat/Hammy Stretch – 4
Down/Up Dog – 4
Inchworms with Push Up – 4
Tin Man RDL’s/Figure 4’s
Hurdles – D/B
Leg Wipers – 10
Thread the Needle – 8
Knee to Wall – 4 Each
Rig Squats – 4
Barbell Warm-Up:
Good Morning to Squat – 5
Elbow Rotates – 10
Bent Over Rows – 5
Pigeon Pose – 30 Sec
1 Rep Max
Curtsy Lunge – 10
Carioca Shuffle – 4
Bench Hops – 10
For Time
Teams of 2
Switch whenever
RX
400m Run
50/40 Calorie Row
400m Sandbag bearhug carry
50/40 Calorie Row
400m Farmer carry
50/40 Calorie Row
400m Run
Pico
300m Run
40/30 Calorie Row
300m Bearhug sandbag carry
40/30 Calorie Row
300m Farmer carry
40/30 Calorie Row
300m Run
300m run is out the door around the chili place around the lock place and back in through the alley.
Every 3 min for 10 rounds
RX
Odd Rounds
3 Clean and jerks @ 60%
3 Wall Walks
200m Run
Even Rounds
8 Bar facing burpees
12/8 Calorie Bike
8 DB snatches 50/35
Pico
Odd Rounds
3 Clean and jerks
4 partial wall walks
200m run or curb run
Even Rounds
6 Burpees over the bar
10/6 Calorie Bike
8 DB snatches
Machine for 2 Min
Squat/Hammy – 4
Runners/Hammy – 4
Samson with Twist – 4
Groin Stretch – 4 Each
Thread the Needle – 8
Heel Drives/Figure 4’s
Knee to Wall – 4 Each
Rig Squats – 4
Barbell Warm-Up:
Good Mornings – 4
Elbow Rotates – 10
Back Squat – 4
Pigeon Pose – 30 Sec
1: 3 Reg/3 Tempo @65
2: Split Squats – 5 Each Side
3: 3 Reg/3 Tempo @65
4: Split Squats – 5 Each Side
5: 2 Reg/2 Tempo @70
6: Split Squats – 5 Each Side
7: 2 Reg/ Tempo @70
8: Split Squats – 5 Each Side
9: 1 Reg/1 Tempo @75
10: 1 Tempo @80
Shoulder Taps – 20
Mountain Climbers – 20
Squat Jumps – 10
