5/17/2021 - Full Body

Warmup: 4 rounds: 2 min row, 30 sec BW squats (10 min)


60 second recovery & instructor demo


3 Rounds: (10 min time cap)

DB bench tap squats x8

DB swing lunge x8 ea.

DB S/A hollow hold close grip chest press x8 ea.


90 second recovery & instructor demo


AMRAP: 15 min

250m row

DB s/a snatch x 5ea.

S/A reverse lunge to overhead press to stand x5 ea.

DB double crunch x10


90 second recovery & instructor demo


AMRAP: 15 min

300m row

BD push-up to plank row x8 total (count push-up)

DB hang clean to thruster x8

DB kickstand S/L deadlift x8 ea.


5 min cool down & stretch