Saturday
Warm-up
Warm-up
AMRAP x 10 MINUTES
10-9-8-7-6-5-4-3-2-1
Air Squats
Bicycle Crunches
Ring Rows
10-9-8-7-6-5-4-3-2-1
Air Squats
Bicycle Crunches
Ring Rows
Workout
Metcon (Time)
FOR TIME
50 Sit-Ups
50 Sit-Ups
Immediately Into…
10 ROUNDS
10 Alt. DB Thrusters (50/35)|(35/20)*
2 Rope Climbs
Immediately Into…
50 Sit-Ups
(Score is Time)
*Athlete will press one DB overhead while the other DB stays in the Front Rack. They will then switch to the other arm on the next rep.
KG DB: (22.5/15)|(15/10)
Finisher
Warm-up
FOR RECOVERY
1:30 Couch Stretch (R)
1:30 Couch Stretch (L)
2:00 Olympic Wall Squat
1:30 Couch Stretch (R)
1:30 Couch Stretch (L)
2:00 Olympic Wall Squat
