General Warm-up AMRAP 5:
7 KB Sumo Deadlifts
7 KB Bent Over Row / Arm
7 Air Squats
21 Mountain Climbers
Air Squat Review:
15-20 air squats.
Rest 3-5 reps.
Rx’D:
For Time:
2:00 Plank Hold (Accumulate)
100 Back Squats* (135/95#)
2:00 Plank Hold (Accumulate)
*Start with 5 bar facing burpees. Each time you drop the bar also perform 5 bar facing burpees.
Level 2:
For Time:
2:00 Plank Hold (Accumulate)
100 Back Squats* (95/65#)
2:00 Plank Hold (Accumulate)
*Start with 5 bar facing burpees. Each time you drop the bar also perform 5 bar facing burpees.
Level 1:
For Time:
2:00 Plank Hold (Accumulate)
75 DB Squats* (25/15#)
2:00 Plank Hold (Accumulate)
*Start with 3 bar facing burpees. Each time you drop the bar also perform 3 bar facing burpees.
Accessory:
100 Barbell Rollouts (evil wheels)
Stretching:
3 Sets:
:30 Couch Stretch Each Side
:30 Banded Hamstring Stretch Each Side
