7/2/21 - Full Body

"warmup: 9 min row for distance (remember distance)


2 min instructor demo


22 min AMRAP

1-2-3-4-5-6-7-8-9-10

DB sumo squat to upright row

DB s/a snatch (ea.)

DB burpee (w/ pushup)

MB situp to russian twist

*after 10 reps work back down rep count until time*


90 second recovery & instructor demo


20 minutes to complete the following:

Row 1/2 distance from warm up block (just once)

3 Rounds:

6 KB goblet squat to alt. rev. lunge

6 ea. DB push press

6 DB stiff leg D/L

6 ea. DB alt. renegade row

*If finished row for distance @spm 24-26*


**Last 60 seconds of block: max reps KB swings*


5 min cool down & stretch"