Start off with a 16 min AMRAP
As many rounds of the movements in order as many times as possible.
Part 2
3 rounds as fast as possible keeping form.
AMRAP
Barbell 95/65 +115/85
10 RDL
8 bentover rows
6 front squats
4 push press
20 Russian twists 20/15 DB
Part 2
3 rounds of
8 DB Snatches each arm 50/35
15 TTB option leg lifts
Then
3 rounds of
8 Over head lunges each leg 50/35
10 burpees over DB
Strength Front Squats + Back Squats (from the rack) 4 sets Building 3 FS then rack & quickly rack bar on back and complete 5 back squats 1st set 50% of 1 rep Fas 2nd set 55% 3rd set 60% 4th set 65-70%
Bet you can’t guess how old I am. Have Fun Good Luck! You will need: BB, DB, Jump rope. Barbell is Rx you can use Dumbbell’s for a scaled option. (tricep extensions. Everyone uses single DB) Hardest :
2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re
