1.) Go Gnome
3 Rounds
15 Deadlift 205/145lb
10 Front Squat 205/145lb
5 Push Press 205/145lb
2.) 5 Rounds
50m Sandbag Carry 150/100lb (Bearhug)
10 Hand Release Push-ups
3.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
Session 2:
– EMOM for 20 minutes
1 Clean & Jerk @ 70-75%
– Ten rounds of 30 sec on 30 sec off
Max Effort cal Assault Bike
Note: Sustainable is the key word
– 7 minute AMRAP
1 Legless Rope Climb
7 deficit Handstand Push-up 2×45/45lb bumpers
