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
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
Cardio/core and a strength movement paired in each section -4 sections -2 laps - water break in between laps -Timer Mix Burnout -Goal- get as many reps/calories as possible with correct form. -Try to
-LAST BENCH 8x8 New programing next week! intro: Every Thursday is Bench Press. 8 sets of 8 reps you only get 30 seconds in between each set. tempo is 3 seconds decent. You will pick a weight thats at
