2019
“Nicole” 20 Mintues AMRAP Run 400 Meters Max Pull-ups Your Score = Total Of Pullups Mobility – Lats
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Establish a 1 Rep Max Back Squat Optional Work 10 Minutes Assault Bike 30 Seconds Hard 30 Seconds Easy
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28 Minutes EMOM Min 1 – Devils Press Min 2 – Box Jump Overs 24/20” Min 3 – Row For Calories Min 4 – Rest Level 1 – 30/20# DB Level 2 – 45/30# DB Mobility – Psoas/Hip Flexors
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Establish a 1 Rep Max Jerk (From Rack) “Diane” 21-15-9 Reps For Time Deadlift 225/155# Handstand Pushup
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6 Minutes AMRAP 8 Sandbag Squats 10 Toes To Bar Rest 3 Minutes 6 Minutes AMRAP 8 Sandbag Squats 10 Toes To Bar Choose Your Sandbag Load Mobility – Glutes
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20 Minutes To Establish 1 Rep Max Clean 3 Rounds For Time 10 Sandbag Cleans 30 Double Unders Run 400 Meters Select Your Own Sandbag Loads
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15 Minutes To Establish 1 Rep Max Push Press 3 Rounds For Time 100′ DB Front Rack Lunge 100 Meter DB Front Rack Carry 100′ DB Farmer Carry Lunge 100 Meter DB Farmer Carry 5 Burpees, Each Time DB’s Touch The Ground Select Your Own Dumbbell Loads
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‘Lumberjack 20’ 20 Deadlifts 275/185# Run 400 Meters 20 Kettlebell Swings 70/53# Run 400 Meters 20 Overhead Squats 115/75# Run 400 Meters 20 Burpees (Target) Run 400 Meters 20 Chest-2-Bar Pull-ups Run 400 Meters 20 Box Jumps 24/20” Run 400 Meters 20 DB Squat Cleans 45/35# Run 400 Meters
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