5 Sets For Total Load:
12 Bench Press or hip thrusters
Rest 2 Minute Between Sets
Workout
"Since U Been Gone"
3 Rounds x AMRAP 4:
27/21 Calorie option: 300m run
21 Dumbbell Front Squats (50/35)'s
15 Burpee Pull-ups
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off
———
(OPTION) Open-Games
AMRAP 4 x 3
27/21 Calorie Row
50' Double DB OH Walking Lunge, @dumbbell(50/35)'s
8 Burpee Bar Muscle Ups
*Rest 4:00 Between Rounds
*Pick-Up Where You Left Off in the Previous AMRAP
Accessory Work
“Gun Show”
A. 3-4 sets of 10 Bench Supported Dumbbell Row (each side)
B. 50 Empty Barbell Curls
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