Warm up
3 rounds of:
10 cal row
5 yoga pushups
10 cal ski
5 air squats
Endurance
Part A - 10 min AMRAP:
12/10 cal ski/bike
10 double DB bench presses 50/35 lbs
10 air squats
30 sec plank hold
-- rest 3 min
Part B - 10 min AMRAP:
12/10 cal row
10 ab-mat situps
10 box jumps 24/20 in
30 sec dead hang from rig
-- rest 3 min
Part C - 10 min AMRAP:
10 burpees
50 ft. sled push (empty sled)
10 single DB power cleans
30 sec wall sit hold
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Back Squat
10 sets x 1 rep - building to 1RM
Back Squat Accessories
3 Rounds (15mins)
5/leg Barbell Back Rack Reverse Lunge @ 40%-50% todays weight
10/leg Single Leg RDL
10/leg Weighted Alternating V-Ups