3-4 min bike or row
then make money get turnt x shoulder prep mashup warmup
build by feel to a heavy single
1000m Row Buy-in
then
21-15-9
Overhead Squats 115/80
KB Swings 70/53
substitute back squats or front squats for OHS if necessary, use a challenging but doable weight.
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
Build by feel. If you’re going to miss, make it happen on the last set.
AMRAP 20:
5 Bar Muscle-ups
10 Clapping Push-ups
15 Air Squats
20 Calorie Row
scales:
hardest pullup variation in your arsenal
perfect pushups, hrpu or go to knees or use box for clapping pushups
use the rig, or med ball for air squats
kb swings for row
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
(RX+)
4 min AMRAP:
3 Rounds:
12 Deadlifts 95/63
9 Hang Power Cleans
6 Jerks
Time remaining: Max Calorie Bike
Rest 4:00
4 min AMRAP:
2 Rounds:
12 Deadlifts 135/93
9 Hang Power Cleans
6 Jerks
Time remaining: Max Calorie Bike
Rest 4:00
4 min AMRAP:
1 Round:
12 Deadlifts 155/103
9 Hang Power Cleans
6 Jerks
Time remaining: Max Calorie Bike
RX:
75/55
95/65
115/80
time remaining: ME mountain climbers, count each leg for reps(not 2 for 1)
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
2 ROUNDS!
RX+ for time:
25 burpees over the rower
25 calorie row
or
RX for time:
25 burpees over bar
25 power cleans 75/55
