A. 2:00 min on : 1 min off
(each is an AMRAP)
Round 1: 5 burpee slam balls + 10 high knees
Round 2: 10 TRX chest press + 10 TRX skater jumps
Round 3: 18/15 cal row- remaining time.... bench hops
*Repeat this sequence 3x
*Push for those 2 min, you get half as much rest!!!
- REST 90 sec -
B. 100 flutter kicks (1R+1L= 1)
A. E2min for 10 min
8 hang squat cleans (across)
*your weight should be light enough that you can cycle through all 8 reps
* we will be working on cycling the barbell for the next few weeks, especially with cleans and snatches.
B. EMOM 12
Min 0-1: 10 bench press (95/65)
Min 1-2: 15 goblet squats (53/25)
Min 2-3: 45 sec plank shoulder taps
Min 3-4: 20 grip plate rows (15/10)
** these are bent over rows done simply with bumper plates. It really taxes your grip.
** You should have one plate in each hand
**Elevate your feet to allow your hinge to not make the plates touch the floor!
REST 1 min
Cash out: 3x 30 sec sprint bike or row
**rest as needed in between
** stick with the same cardio machine across all 3 rounds