Warm up:
300 Single Jump Ropes or 150 DUs
Then complete one of the following options for time-
Option 1 > 3 Months
AMRAP in 20 minutes:
200 m Run/Row
10 BB Front Squats 65/95
20 OH Triceps Ext 15/20
10 BB Back Squats 65/95
20 Press Jacks 15/20
Option 2 < 3 Months
AMRAP in 20 minutes:
200 m Run/Row
10 BB Front Squats 45/65
20 OH Triceps Ext 10/15
10 BB Back Squats 45/65
20 Press Jacks 10/15
Option 3 < 1 Month
3-4 Rounds of:
200 m Run/Row
10 BB Front Squats 25/45
20 OH Triceps Ext 8/10
10 BB Back Squats 25/45
20 Press Jacks 8/10
Post Time and Thoughts to Comments
Cool Down:
Chest and shoulder stretches
Lower back and piriformis stretches
QL Stretch
