10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Deadlift Review
4 Rounds:
12x KB Goblet Squat (choose weight)
12x Hand Release Push-Up OR Incline Push-Up
12x K2E OR Tuck-Ups OR Sit-Ups
15x KBS (choose weight)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
10x cat-camel stretch
10x Warrior squats
PVC OHS/Blank Bar*: 10-12 reps @2010; 2-3 sets rest 90 sec
*Substitute front squats as necessary.
12′ AMRAP
55/44x calorie row (choose weight)
45x sit ups
35x KB deadlift
25x DB push press (choose weight)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Bench Press
Pull-Up/Ring Row
A1. Bench Press: 12-15 reps @2010; 3 sets- rest 60 sec
A2. Pull-Up: 3x max effort
A2.Ring Row: 12-15 reps @1112; 3 sets- rest 60 sec
2 Rounds:
3′ max calorie bike
rest 1 minute
3′ AMRAP: 8x burpee + 8x box jumps + 8x burpee box step over (choose weight)
rest 2 min
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
5x Russian baby makers
Skill/Lesson:
Medicine Ball Clean
2 Rounds:
2′ AMRAP
10x push ups
10x medicine ball cleans (choose weight)
Rest 2 minutes
2′ AMRAP
15x sit ups
20x Russian KBS (choose weight)
Rest 2 minutes
Rest 2 min
——————–
Rest 5 min
——————–
Repeat above (total of 8×2′ AMRAPs)
10x quad pulls
10x toe pulls
10x alternating lizard
2×15 band pull aparts
10x plank-pull through
5x Russian baby makers
8′ AMRAP
40/32 calorie row
15x wall ball (14/10)
15x KB SDLHP (choose weight)
Rest 3 minutes
Repeat