WARM UP
3 Rounds of:
10 Air Squats
10 Lunges
10 Pull Ups
10 Push Ups
10 Air Squats
10 Lunges
10 Pull Ups
10 Push Ups
STRENGTH
20 min
Hang Cleans:
10 sets x 3 reps
increase the weight 5-10 Lb each set if you are able
Hang Cleans:
10 sets x 3 reps
increase the weight 5-10 Lb each set if you are able
WOD
Everything But The Kitchen Sink…
20 Minute AMRAP:
1,2,3,4,5 min
5 Burpees
10 Push ups
15 V- ups
20 Air Sq
25 KBs #55 #45
30 Mt Climbers
35 Sit ups
40 Lunges
45 KB dead Lifts #55 #45
50 KB squats #55 #45
1 min rest between min 1, min 2, min 3, & min 4. After each 1 min rest, you must start over from the beginning (burpees). Score TOTAL reps
1,2,3,4,5 min
5 Burpees
10 Push ups
15 V- ups
20 Air Sq
25 KBs #55 #45
30 Mt Climbers
35 Sit ups
40 Lunges
45 KB dead Lifts #55 #45
50 KB squats #55 #45
1 min rest between min 1, min 2, min 3, & min 4. After each 1 min rest, you must start over from the beginning (burpees). Score TOTAL reps
