Sat, Jun 11, 2022

Warm-up
3 rounds:
• 10 Plate Jumps (front) 25# plate
• 10 Plate Jumps (sides) 25# plate
• 10 Plate Jump Overs (lateral)
• 10 Jumping Jacks

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#

Strength
10 min EMOM:
• 3 Shoulder Presses
• 3 Deadlift

Setup two bars. Perform 3 reps of each movement within the minute.  Recommended percentages: 40%, 40%, 50%, 50%, 60%, 60%, 70%, 70%, 80%, 80% of 1RMs.

Core
8 Minute Abs”:
• 45 sec Basic Crunch
• 45 sec Right Oblique Crunch
• 45 sec Left Oblique Crunch
• 45 sec Toe Touches
• 45 sec Reverse Crunch
• 45 sec Right Side Crunch
• 45 sec Left Side Crunch
• 45 sec Push Throughs
• 45 sec Leg Pushes
• 45 sec Alternating Curls
• 45 sec Curl

Conditioning
16 min AMRAP:
• 12 Dual Kettlebell Swings 35/18#
• 6 Burpee Box Jump Overs 24/20”
• 12 Dual Kettlebell Thrusters 35/18#
• 6 Burpee Box Jump Overs 24/20”

The dual kettlebell swings go to eye-level, Russian. Goal: 5 rounds.