2 rounds:
10 alt. pec stretch
10 alt. bridge and reach
10 scap push-ups
10 ring rows
20 band pull aparts
5 Rounds: (3+/- warm – up sets)
5 Bench Press + 30s bear crawl
8 Minute AMRAP:
10 DB bent over rows
10 wallballs
30 double unders/skips
2 rounds:
10 alt. pec stretch
10 alt. bridge and reach
10 scap push-ups
10 ring rows
20 band pull aparts
5 Rounds: (3+/- warm – up sets)
5 Bench Press + 30s bear crawl
8 Minute AMRAP:
10 DB bent over rows
10 wallballs
30 double unders/skips
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between
Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges
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