A. Deadlift
Every 2:30 for 5 sets perform 6 reps; building in weight
12 MIN AMRAP
1-2-3-4-5-6……
Burpee Bar Muscle Ups*
In between each set complete…
4 DB Reverse Lunges 50/35
4 DB Thrusters
30 Double Unders
– score all reps completed –
“* scale with Burpee pullups/burpee to 6″” + ring row “
and double the reps (2 4 6 8 …..)
MFit
Warmup: 2 rds
Thread the needle x5e
GB x10
Floor press x10e
Banded bicep curl x10
SA Banded press x10e
Scap pushup into HR pushup x5e
4 Rounds:
A1. DB CG Bench press x6-8
rest 0:30-1 min
A2. 2 DB bent over row inverted grip x8-10e
rest 1 min
3 rounds:
B1. KB standing windmill x4-6e
rest 1 min
B2. Weighted high plank 0:40-1 min
rest 1 min
Conditioning: EMOM 12
0:40 cal bike arms only
0:40 DB renegade row
0:40 Alt. SA DB jerk
rest
Mobility:
Thread the needle hold 1 min e
T spine rollout