WORKOUT
WARM-UP:
10 Piked on box, HS steps Left
10 Piked on box, HS steps Right
10 Piked on box shoulder taps
16 DB weighted box step ups (alternate legs)
x 2 rounds
THEN…
A.
Every 2 mins x 5 sets:
5 Barbell Push press @31×1
3-5 Wide grip strict pull ups or banded
(6-8 tough DB Wide grip bent over rows)
B.
4 mins on /2 mins off x 3 rounds:
10 Box jump overs @24/20”
10 Alternating DB Power snatch @50/35#
10 Alternating pistols or DB alternating lunges
+
Finisher
8 min Steady flow:
10-12 DB Hammer curls
10/side tricep kick back
10/side DB or Plate halo (core work)
BOOTCAMP:
2 DB Deadlifts
10 DB Hang Squat clean thrusters
100 single under or 50 double under
*rest 4 mins extra
+
10 min AMRAP:
20 DB lying floor press
20 DB Sit ups
30 pulse squats
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