WORKOUT
8 sumo squat to stand
20 weighted cossacks
Prone I.Y.Ts (5 per position. Weighted or unweighted with thumbs to the ceiling.)
8 downward dog push ups
x 2 rounds
then:
A. Box squat in back rack @11×1 x 8 tough reps x 3 sets
Rest 15 sec
Single leg wall sit x 15-20 sec per leg or Regular wall sit weighted for 30 sec
Rest 90 sec
+
5 min AMRAP:
3 Power Snatch @95/65#
6 push ups or HSPU
9 jumping air squats
Rest 2 mins
5 min AMRAP:
10/7 Cal Air bike
16 Deadlifts @ 135/95#
Rest 2 mins
5 min AMRAP:
3 Power Snatch @95/65#
6 push ups or hSPU
9 jumping air squats
+
Finisher if time:
20 Barbell curls
20 Tricep extensions w/ barbell or DB
20 Lying DB Lat pullovers tough
x 2-3 sets
BOOTCAMP
20 min EMOM:
Min 1: 10/8 Cal Row
Min 2: 12 DB Thrusters
MIn 3: 10-15 burpees
Min 4: 10 DB Power clean + Jerks
+
90 sec on / 45 sec off:
7 sit ups
7 push ups
7 air squats
x 4-5 sets
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