10 Back squats 75-80% stay at one weight for all sets)
Amrap 9
Spicy RX+
3,6,9,12,….
Double DB box step overs 50s/35s 20″
8
T2b
Mild RX
3,6,9,12,…..
Double DB box step overs 35s/25s 20′
6
T2b
Pico
3,6,9,12,….
Box step up or overs with or without weight
8
Core movement of choice
Machine for 2 Min
Good Mornings – 10
Windmills – 10
Inchworms – 4
Down/Up Dog – 4
Thread the Needle – 8
Thoracic Rotations – 4 Each
Shoulder Wipers – 4 Each
Wall Fan Outs – 4 Each
Wall Angels – 10
Warm-Up:
Good Mornings – 5
Elbow Rotates – 5
Press Behind Neck – 5
Front Squat – 5
Thoracic Stretch – 30 Sec
1: 4 Push Press+3 with Negative @65
2: Banded Shoulder Rotations – 5 Each
3: 4 Push Press+3 with Neg. @70
4: Banded Shoulder Rotations – 5 Each
5: 3 Push Press+2 With Neg – @75
6: Ring Rows – 6
7: 3 Push Press + 2 With Neg @80
8: Ring Rows – 6
9: 2 Push Press + 1 With Neg @85
10: 1 Push Press @90
Landmine Press – 6 Each Side
Landmine Rotations – 10
Curtsy to Squat – 8
Machine for 2 Min
Down/Up Dog – 4
Good Mornings with Twist – 10
Thread the Needle – 8
Stepback Lunge – 6
Toe Taps – 10
Mountain Climber – 10
Bike for 1 Min
Side Plank with Press – 4 Each
Squat/Hammy Stretch – 4
Windmills – 10
1: Row
2: Side Plank with DB Press
3: Row
4: Side Plank with DB Press
5: Row
6: Rest
EMOM 30
RX
1- 18/14 Calorie Row
2-3 Power Snatch 60-65%
3- 50 Double Unders
4- 10 KB swings 53/35
5- 100′ Farmer carry AHAP
6- Rest
Pico
1- 15/10 Calorie Row
2- 3 power snatch
3- 50 Singles
4- 10 KB Swings
5- 100′ Farmer carry AHAP
6- Rest
Machine for 2 Min
Down/Up Dog – 4
Good Mornings with Twist – 10
Thread the Needle – 8
Stepback Lunge – 6
Toe Taps – 10
Mountain Climber – 10
Bike for 1 Min
Side Plank with Press – 4 Each
Squat/Hammy Stretch – 4
Windmills – 10
1: Bike
2: Side Plank with DB Press
3: Bike
4: Side Plank with DB Press
5: Bike
6: Rest
