A. Warm-up: Coach’s choice
B. Movement prep
C. 22.1
15:00 AMRAP
3 wall walks
12 single arm DB snatch (50/35)
15 box jump-overs (24″/20″)
Modifications will be given
A. Warm-up: Coach’s choice
B. Three rounds of
10 bird dogs
12 single leg glute hip bridge (6/side)
14 banded hamstring curls
Rest 1:30 between rounds
C. Four rounds:
1:00 ME Row for calories
0:30 rest
1:00 ME ground to overhead with plate (45/25)
0:30 rest
1:00 ME Assault bike
2:00 rest
A. Group warmup
B. Push press
Every 2:00 for five sets, build to a challenging 3
Set 1 – 5
Set 2 – 5
Set 3 – 3
Set 4 – 3
Set 5 – 3
For time:
20/15 calorie row
15 toes-to-bar
10 strict press (95/65)
20/15-calorie row
15 toes-to-bar
10 push press (135/95)
20/15 calorie row
15 toes-to-bar
10 push jerk (175/115)