A. 1RM sPress [10] B. AMRAP [10] 21/16 cals (Row,bike or ski) 15 PP 115/80 or DB PP 9 BMU, sPU, 2RC or 1 LLRC C. q(1:00) x 15 Min1: 40sec max rep Hamstring Bridges Min2: Copenhagen Hold 15 sec
A. 1RM sPress [10] B. AMRAP [10] 21/16 cals (Row,bike or ski) 15 PP 115/80 or DB PP 9 BMU, sPU, 2RC or 1 LLRC C. q(1:00) x 15 Min1: 40sec max rep Hamstring Bridges Min2: Copenhagen Hold 15 sec
P A. q(2:00) x 10 Squat Snatch 5 @ 60% 4 @ 65% 3 @ 70% 2 @ 75% 1 @ 80% 5 @ 65% 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% F A. q(2:00)
P A. 1RM Back Squat [20] F A. 3RM Back Squat [20] B. q(1:00) x 25 Min1: 50-75 DU Min2: 50’ double DB FR WL Min3: 15/12cal Row Min4: Max rep WB Min5: REST