6-9-12-9-6
Burpee
DB Hang Power Clean
Pull Up
Happy Birthday Mike N & Jeff K!
Two awesome friends who mean so much to so many. You both bring so much light into the world and always bring laughs and smiles. Thank you for being the amazing people you are. Can’t ask for better friends.
Deadlift
3-3-3-3 @ 70-80%
–
Goblet Squat x10-15
Split Squat x8-12/side
Rest As Needed
3 Rounds:
DB Deadlift x10
DB Floor Press x10
V-Up x20
21-15-9-6-3
DB Push Press
Burpee
Every 3 Minutes for 6 Rounds:
T2B x6
KB Swing x12
Wall Ball x15
“Core 5k”
10 Rounds:
Row 250m
Run 200m
Double Under x50
Shoulder Press
3-3-3-3 @ 70-80%
–
Bent Row x8-12/side
DB Pull Over x10-20
Rest As Needed
AMRAP 15 Minutes:
DB Snatch x2alt
Goblet Squat x2
Burpee over DB x2
*Ascending Reps by 2s
AMRAP 20 Minutes:
Step Up x20 alt
Row 2 Cal
*Ascending by 2’s
3 Rounds:
DB Push Press x15
Deadlift x15