20/15 Calorie Row
:30 Plank Hold
20 Narrow Stance Air Squats
:30 Plank Hold
20 Alternating DB Snatch
:30 Plank Hold
Quality Time (7 Min)
EMOM 7
10 Sandbag Walking Lunge Steps (you choose weight)
Get Powerful (14 Min)
Power Clean (T&G)
Every 2:00 for 14:00
Complete a set: 7-7-5-5-3-3-3
Get Fit (24 Min)
2 Rounds of:
12 Clean and Jerk 135/95 (125/85) [115/75]
12 Pull Ups
*Rest 2:00
2 Rounds of:
20 Alternating Pistols
12 Pull Ups
*Rest 2:00
2 Rounds of:
20/15 Calorie Row
12 Pull Ups
*Rest 2:00
2 Rounds of:
12 Devils Press 50/35s
12 Pull Ups
*24 Min Total Cap