WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
Single Pause Back Squat
(2-3-seconds)
in 15:00
WARM-UP -
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
WORKOUT PREP -
2 sets:
5/4 Calorie Row
2 Box Jump Overs
2 Handstand Push Ups
WARM-UP -
8:00 AMRAP
10 Banded Pass Throughs
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 1-rep
Clean Grip Deadlift
in 15:00
WARM-UP -
8:00 AMRAP
1:00 Bike
10 Cossack Squats
10 Alternating V-Ups
5 Roll and Reach
3 Pause Back Squats (empty
bar)
STRENGTH -
Build up to a Heavy
Single Pause Back Squat
(2-3-seconds)
in 15:00
WARM-UP -
10:00 AMRAP
1:00 Row
10 Box Step Ups
10 Banded Shoulder Press
10-second Handstand Holds
10 Hollow Rocks
WORKOUT PREP -
2 sets:
5/4 Calorie Row
2 Box Jump Overs
2 Handstand Push Ups
WARM-UP -
8:00 AMRAP
10 Banded Pass Throughs
10 Deadbugs
10 Suitcase Deadlifts (each)
10 Glute Bridges
10 Down Dog to Upward Dog
STRENGTH -
Build up to a Heavy 1-rep
Clean Grip Deadlift
in 15:00