Won't Back Down

Warm-up: 20 R Leg Only Box Step-ups (Frontal) 18"* 20 L Leg Only Box Step-ups 20 R Leg Only Lateral Box Step-ups 20 L Leg Only Lateral Box Step-ups Lunge Twists

Resistance Band Chest/Shoulder Mobility

Complete one of the following options-

Option 1 > 3 Months

AMRAP in 20 Minutes

200 m Run/Row

10 Burpees

10 Situps

10 SAS R (Single Arm Snatch) 20/25

10 SAS L 20/25


Option 2 < 3 Months

AMRAP in 20 Minutes

200 m Run/Row

10 Burpees

10 Situps

10 SAS R (Single Arm Snatch) 15/20

10 SAS L 15/20


Option 3 < 1 Month

AMRAP in 10-12 Minutes

100 m Run/Row

5 Burpees

5 Situps

5 SAS R (Single Arm Snatch) 8/12

5 SAS L 8/12


Cool Down:

3-5 Yoga Worms

Low Back & Piriformis Stretch

QL Stretch


Post number of rounds and thoughts to comments


One day I want to squat like this guy! Derek!



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