Friday
8/8
A. Take 15 minutes to complete 4 sets of the following
A1. 2 Push press + 4 Push Jerk
A2. 3 Point DB row x 8 reps/arm
B. 4 rounds for time
60 Double unders or 75 single unders
15 Sumo deadlift high pulls @ 95#/65#
4 Wall walks or 4 overhead shuttle carries
Essentials
A. 10 minute AMRAP
4-8-12-16…
Dual DB hang power & jerks
DB step-ups
Run 200m or row 250m after each set
Rest 3:00
10 minute AMRAP
4-8-12-16…
Barbell bench press
Goblet squats
Echo bike 8 cals after each set
+
B. Side plank 20-30 sec per side
Rest 60 sec x3-4 sets