Monday- May 6th

May 6, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Butt Kickers

High Knees

Samson Lunges

5 Broad Jump Burpees

10 Ring Rows

20 KB Swings

Turkish Get-Ups x 3 each arm (build through the week)

  + Today's Warm-up Movements:

          *KB Windmills x 8 each arm

          *Scapular Pull Up X 10

         

 

A. OHS

5-3-2 (@32X1), then 1-1-1

Build to heavy throughout the sets

 

 

B. AMRAP 3:00

18 Burpee Box Jumps (24/20)

18 Overhead Squats (75/55)

Max Calorie Row

rest 3 minutes

 

AMRAP 3:00

15 Burpee Box Jumps (24/20)

15 Overhead Squats (95/65)

Max Calorie Row

rest 3 minutes

 

AMRAP 3:00

12 Burpee Box Jumps (24/20)

12 Overhead Squats (115/80)

Max Calorie Row

rest 3 minutes

 

AMRAP 3:00

9 Burpee Box Jumps (24/20)

9 Overhead Squats (135/95)

Max Calorie Row

 

 

 

C. Buy-out

Lunge w/elbow drop (Lizard) Stretch x 1:00 each

5 Way Shoulders x 1:00 each

 

 

 

 

 

 

 

 

 

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