WARM-UP:
*50-40-30-20-10 x Elbow Plank Mountain Climb
*5-4-3-2-1 x Body Bar Thruster to Behind-the-Neck Thruster
MAIN SET:
PART A (19 min.):
Complete the Assigned Reps on the Minute Every Minute for 4 Minutes ea. Exercise:
1) 4 Minute-Long Rounds of: 20 x DB Stiff Leg Deadlift High Pull
-1 min. REST
2) 4 Minute-Long Rounds of: 15 x MB Supine Pike-Up (mod: Single-Leg)(MB touches floor OH)
-1 min. REST
3) 4 Minute-Long Rounds of: 10 x MB Slurpee (slam-hop to plank-MB push-up-hop in-MB OH)(mod: no push-up)
-1 min. REST
4) 4 Minute-Long Rounds of: 5 ea. x DB Split Squat Snatch (mod: step-back into lunge)
PART B (19 min.):
Complete the Assigned Reps on the Minute Every Minute for 4 Minutes ea. Exercise:
1) 4 Minute-Long Rounds of: 20 x DB Thruster
-1 min. REST
2) 4 Minute-Long Rounds of: 15 x Body Bar Hang Muscle Snatch
-1 min. REST
3) 4 Minute-Long Rounds of: 10 x Push-Up + 2x Lat. Foot Hop Over Bar (switch which side to start w/ ea. rnd.)
-1 min. REST
4) 4 Minute-Long Rounds of: 5 x Renegade Row Man Maker (1 push-up only)
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