8 min AMRAP
:30 Air Bike
5 Deadlifts (Build in weight)
20-second Banded Overhead
Hold
5 Alternating V-Ups
3 Inch Worms
STRENGTH -
5 sets of 5 Deadlifts @70% of
Heavy Single (Week 1)
* Complete a set on the 2
WARM-UP -
3 sets:
10 Banded Pull Aparts
10 Banded Good Mornings
-into-
3 sets:
1:00 Machine
5 Muscle Snatch
5 Muscle Clean + Shoulder
Press
3 Inch Worms
10 Alt. V-Ups
WARM-UP -
Every 45 seconds for 5 sets:
125m Row
- into -
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
STRENGTH -
WARM-UP -
8:00 AMRAP
30-Second Row with Legs
Only
30-Second Row with Arms
Only
30-Second Jump Rope
5 Up Downs + Seal Pose
WORKOUT PREP-
1 set:
WARM-UP -
4 sets
Tabata Row (20 seconds
on/10 seconds off)
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
TorsoTwist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder
Press
WARM-UP -
3 sets
10 Banded Pull Aparts
10 Banded Chest Flys
-into-
7:00 AMRAP
3 Shuttle Runs
8 Handstand Shoulder Taps
against the wall
3 Bench Press (empty bar-
build across sets)