Sunday
Warm-up
Warm-up
AMRAP x 4 MINUTES
10 Banded Bent Over Rows*
10 Box Step-Ups
10 Hollow Rocks
10 Banded Bent Over Rows*
10 Box Step-Ups
10 Hollow Rocks
*Performed by standing on a band and using only the band to row in a bent over position.
Immediately Into…
AMRAP x 4 MINUTES
10 DB Seesaw Rows (Light)
10 Tuck Jumps
10 Tuck-Ups
Strength
Metcon (Weight)
3 SETS FOR QUALITY
5 Strict TTB
10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light)
5 Strict TTB
10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light)
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 8:00 RUNNING CLOCK…*
30 Renegade Rows (50/35)|(35/20)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
30 Renegade Rows (50/35)|(35/20)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
-Rest 2:00-
ON A 8:00 RUNNING CLOCK…
50 DB Suitcase Lunges
20 Box Jumps (24/20)
Max DB Renegade Row In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
KG DB: (15/9)|(9/6)
Finisher
Metcon (Time)
FOR TIME
100 Weighted Russian Twists (Athlete Choice)
100 Weighted Russian Twists (Athlete Choice)
(Score is Time)
