Sunday

WORKOUT
Warm-up
10 – 8 – 6*
Toes To Kettlebell (on floor, KB overhead, crunch straight leg to KB)
Single Arm KB Floor Press in Hollow Position (L/R)
-KB Bulgarian Split Squat (L/R)

*Start Each Round with 15|12 Cal Bike

A. 3 sets:
5 Push jerks (pause in catch 2 sec per rep)
Rest 20 sec
20 Alt. DB box step ups (tough)
Rest 20 sec
Strict Mix grip pull ups @21×1 x 5-6 tough reps (add weight if possible or use bands)
Rest as needed
B. 3 mins on/1 min off x 4 sets:
10 Box jumps @24/20”
10 Sumo Deadlift high pull @75/55#
10 Front squats @75/55#

BOOTCAMP
5 rounds for time:
20 Plate GTO
20 Plate OH Walking lunges
*15 min time cap
Rest as needed
+
12 min AMRAP:
10/Side plate russian twist
10 No pushup burpee onto plate
20 air squats

SWEAT
For time
18-16-14-12-10-8-6-4-2
Box jump over @24/20”
KBS @53/35#
Cross Body Mountain climber per side
*15 min time cap
Rest 5 mins
3 rounds for time
20 DB Front squats
400m run
20 DB Push press
*15 min time cap

MUSCLE
A. 4 sets:
Incline DB Bench press 2 sec down 2 sec pause in bottom x 8-10 tough reps
Right into
Incline KB Prone lying Row 2 sec pause at top x 8-10 tough reps
Rest 1 min
B. 3 sets:
AMRAP unbroken kipping pull ups or 25 Banded Russian KBS (tough weight)
Rest 15 sec
Uneven Push ups x 8-10/side (use ball )
Rest 15 sec
DB Front raises x 10/arm (holding one arm UP the whole time then switch)
Rest 15 sec
Banded pull aparts x 20-25 reps
Rest as needed