Wednesday
A. 20 minute AMRAP
15 box jump-overs 30″/24″
10 dumbbell snatches 50#/35#
5 strict handstand push-ups
+
B. 3 sets
Barbell glute bridge x10 reps
DB bicep hammer curl x10 reps right into
DB gun walk 30 seconds
x3 sets
Essentials
A. Community cup workout #1
15 minute AMRAP of the following:
12 box step overs
9 dumbbell snatches
3 hand release push-ups
+
B. 3 sets
Barbell glute bridge x10 reps
DB bicep hammer curl x10 reps right into
DB gun walk 30 seconds
x3 sets
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