Warm up
5 Rounds
1:30 on 1:30 Off
-24 Rig Banded Deadlifts 53/35 KB
-calories on rower
******Score is how many calories you get!
3 Sets of Each movement…..
:30 seconds on :30 sec hold
1. Air Squat / bottom squat
2. Weighted Hip Thrusts/Hold at the top
3. Right Bulgarian Split squat/bottom squat hold
4. Left Bulgarian Split squat/bottom squat hold
ABS
Accumulate 2:00m
L-Sits
Stretch!
Built to a heavy complex X6 rounds 1 power clean 1 squat clean 1 Jerk Every 2min Workout "Great Success!" AMRAP 25: [3 Rounds Each]: P1: 500/450 Meter Row P2: 30 Toes to Bar P3: 15 Power Cleans (155/1
Warm- Up Strength -“Lunges & Back Squats” Every 2:00 x 3 5 Light Weight back squats with 2 count pause at parallel & 2 count pause below parallel 95/65 Right into ……, Every 2:00 x 3 12 Front Rack Walk
General Flow Get out barbells & PVCs :30 PVC pass through :30 PVC around the world :30 Samsons R :30 Samsons L :30 Childs pose :30 Downward dog :30 Alternating spidermans w/ reach :30 Pigeon right :30