12min AMRAP
:20 Bike/Row/Ski/Versa
4/4 Single Arm Db/Kb Push Press
15sec Star Side Plank
:20sec Kettlebell Dead Bug
*Move with purpose and focus – start light and get warmed up – build a little weight on your push presses
Then..,
Warm-up sets for both Bench and Deadlifts
Then..,
Every 3min. x 7 Rounds:
6 Bench Press (Build)
3 Deadlifts (Build)
*This is only as hard you make it, so push that weight! You should need that rest break.
Then..,
12min. to get as far as possible…
50-40-30-20-10
Double unders (Singles same reps)
Ab Mat Sit-Ups
immediately into;
Max Rounds:
10 Alt. DB Hang Snatch 50/35
10 Air Squats
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