3 Sets – Not for Time
6 Single Arm DB Overhead Split Squat
10 Banded Clamshells/side
20 Windshield Wipers (10/side)
*slow controlled movements with purpose to warm up and activate
Then…,
Back Squat
2221; 2,2,2,2; rest 60sec
*build from last week
Superset
SL DB RDL
3010; 6-8/leg; x 4
*Push loading here
Then..,
3min. AMRAP:
2 Thrusters 95/65
4 Burpees
6 Pull-Ups
Rest 90sec. x 4 Rounds:
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Start where you left off for scoring. Get ready to change those weights quick!
RX+ 2 Muscle Ups instead of pull-ups (bar or ring)
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