WARM UP
AMRAP 10’ :
- 100m Machine
- 5 Push ups
- 5 Ring Row
- 5 Dips
- 30” Wall-sit Hold
STRENGTH
EMOM 5’ :
- 2 Squat Clean
+ 1 Split Jerk
ACCESSORIES
3 Sets:
- 10 DB Seated Press
- 10 DB hammer Curls
- 10 plank walk outs
WOD
10 - 9 - 8 - 7- 6 - 5 - 4 - 3 - 2 - 1
- Hang power Clean
- Bench Press
- Box Jumps / Box Step ups
Comments