7 Rounds:
Ring Row x20 seconds
Rest 10 seconds
Band Rows x20 seconds
Rest 10 seconds
DB Pull Over x20 seconds
Rest 10 seconds
DB Floor Press x20 seconds
Rest 10 seconds
Hollow Up x20 seconds
Rest 10 seconds
Weighted Deadbug x20 seconds (legs only)
Rest 10 seconds
6-8-10-12-14
DB Clean & Jerk
14-12-10-8-6
Ring Row
4 Rounds:
Shuttle Run x10
DB Snatch x20alt
Ring Row x10
5 Rounds
Ring Row x6
Goblet Squat x12
DB Shoulder Press x6
Happy Birthday Karen!
The Silent Ninja who crushes souls each and everyday. You are kind, generous, and thoughtful but also very strong inside and out. You are a great friend and always thinking of others. Thank you for everything you do and for the being the great person that you are.
AMRAP 12 Minutes:
Shuttle Run x6
Ring Row x6
Air Squat x12
3 Rounds:
V-Up x30
Ring Row x10
–
7 Rounds:
DB Push Press x10
Renegade Row x4alt
AMRAP 15 Minutes:
Hinge Chest Pass + Chest Pass x10
Ring Row x10
TGU Sit Up x5/side
AMRAP 30 Minutes:
Row 600m
Goblet Squat x6
Row 600m
Plank K2E x18alt
Row 600m
Ring Row x12
AMRAP 20 Minutes:
Ring Row x4
Push Up x8
KB Swing x16