5 13 20

Garage Gym

A. q(5:00) x 2
21 over and back DB hops
12 Thrusters 50/35s
21 over and back DB hops
9 CJ
21 over and back DB hops
6 devils press
Into
q(5:00) x 2
21 over and back DB hops
6 devils press
21 over and back DB hops
9 CJ
21 over and back DB hops
12 Thrusters
*if you don’t have DB then use Bar 95/65
*Over and Back DB Hops are exactly as they sound. 1 rep = hopping to one side of the DB then back over it.

B. AMRAP [2}
Renegade Rows
Rest [1]
AMRAP [2]
Renegade Rows

C. 4 sets
9 RDL + 6 DL
Rest 1:30 between sets

D. 3 RNFT
10 sT2B
50’ HS Walk
30 ABMSU
50’ HS Walk

Home Workout (Bodyweight/Limited Equip)

A. q(5:00) x 2
21 over and back DB hops
12 Thrusters 50/35s
21 over and back DB hops
9 CJ
21 over and back DB hops
6 devils press
Into
q(5:00) x 2
21 over and back DB hops
6 devils press
21 over and back DB hops
9 CJ
21 over and back DB hops
12 Thrusters
*Sub DB for Bar or odd object
*Over and Back DB Hops are exactly as they sound. 1 rep = hopping to one side of the DB then back over it.

B. 4 sets
:40 flutter kicks
:20 Rest
:40 Hollow Rocks
:20 Rest
*adjust to 30/30 or 20/40 if needed