A. Warm-up
3 sets of;
- Banded walks
- 10 steps R + 5 squats
- 10 steps L + 5 squats
2 sets of;
- 15 glute bridges w/ 1 sec pause at the top
- 15 Bulgarian split squats w/ DB weight of choice
2 rounds of;
- 5 burpees
- 4 DB snatch
- 3 ring dips
- 2 HSPU
- 2 shuttle sprint
A. 10 min AMRAP
- 200m Run
- 21 alt DB snatch (15.22.5)
- 15m DB OH walking lunge
3 min rest
B. 8 min AMRAP
- 10 ring dips
- 21 alt DB snatch (15/22.5)
- 15m bear crawl
3 min rest
C. 6 min AMRAP
- 7 HSPU
- 4 x Wall to wall shuttles (or 4 x 10m shuttles)
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