9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12 ring row EMOM 6 accessory10 DB pullovers 8 DB between feet, on bench, hamstring curls
10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one and finish the 10 minutes with those reps 3 rounds for time:400m run40 alternating dumbbell box step-ups
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10 Palloff press 1 warm up 3 heavy sets8 Push jerks8 wide grip Chin over bar row (Use BB in rig) 16 weighted dead bug
Skill: Chest to bar 5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges
In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
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