Warm-up
Burgener Warmup x 3 (PVC x 2, Bar x1)
Barbell Complex x 2 (Bar only)
Leg Blaster (20 Squats, 20 Lunges, 20 Jump Lunges, 10 Jumping Squats)
WorkAMRAP in 20 minutes of the following:
3 OHS @ 95/45
6 SDLHP @ 95/45
9 Pullups (Chest-to-bar)
12 Box Jumps @ 24/20
24 Double Unders
Extra500m row for time
cabana
ReplyDelete3 rds
185# X 10 back squats
155# X 10 ground to overhead
ring dips X 12
wasnt relly going for time but it took about 20 mins
worlock 5 rds + ohs,sdlhp
ReplyDeletecabana 5 rds + ohs,sdlhp
beastmaster 4 rds
joy 4 rds + ohs,sdlhp