Strength
Strict Press
3*5
Push Press or Push Jerk
4*2
Conditioning
- For Time
- 10-9-8-7-6-5-4-3-2-1 Reps of:
- Alt Dumbbell Snatches (70/40)
- Handstand Push-Ups
rest 1 min
4 Min AMRAP:
6/4 Calorie Bike
4 Toes to Bar (add 2 reps each round)
Rest 1 min
4 Minute AMRAP:
6/4 Calorie Bike (or 10/8 Cal Row)
4 Pull Ups (add 2 reps each round–can scale up to C2B or BMU)
Cardio 🔥 Burn
5 rounds
10 DB Hip Thrusters
12 KB sumo high pulls
15 KB swings
20 sit ups
250 meter run
4 rounds
150 singles
15 deadlifts
10/10 single arm snatches
20 step ups