Mobility
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child's Pose On Box
Part 1 Dumbbells: 50 / 35 lb’s
All For Time (20 Minute Cap):
3 Rounds:
2 x 25-ft Dumbbell Walking Lunge (Hang Position)
20 Toes-To-Bar
Immediately Followed By:
2 Rounds:
10 front rack DB squats
15 Chest-To-Bar Pull-Ups option: pull-ups.
Immediately Followed By:
1 Round:
10 DB thrusters
10 Bar Muscle-Ups option chest to bar/pull-ups.
Part 2
AMRAP 10:
6 BB Jerk press
9 rig leg lifts
12 Box Jumps (30"/24")
*Immediately Following the amrap
5 min to find 1 rep max clean
If you don’t care to find your 1RM:then
1 min: as many cleans at 95/65
Then finish whatever time is left on any cardio machine for Max calories.
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