3 Bars of Death

(Compare to November 26)

Warm up 2 Times Through

200 Row 10 Inchworms

15 Straight Leg Situps

Shoulder Circles

Main Set: AMRAP in 20 Minutes

5 Deadlifts 95/135

5 Power Cleans 45/95

5 Push Press 45/95

Cool Down: 15 Straight Leg Situps

Shoulder/Chest Static Stretch Child's Pose 3 Sets of 30 Seconds each lower back and piriformis stretches

​Post Number of Rounds to Comments

*Newbies complete 10 minutes or less with significantly reduced weight

*Rookies complete all 20 minutes with reduced weight, if necessary *Vets, safely complete all 20 minutes with recommended weight




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