EQUIPMENT: Heavy Dumbbells (20s), Mat, AbMat, Rings
WARM-UP:
*Active Stretch, then:
*40 x Hollow Rock
*400m Row
*40 x Prone Arch Rock
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SET #1:
30 Minute AMRAP -
*30 x Elbow Squat-Thrust (place elbows atop AbMat)
*30 x Seated DB Shoulder Press
*30 x Jumping DB Deadlift
*30 x DB Renegade Row (= push-up + row R + row L; BUT count ea. row as a rep)(15 push-ups total)
*30 x Ring Row
-EMOM ("Every Minute On the Minute"): 5 x V-Up
(I ended up completing exactly 3 full rounds)
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*FULL RECOVERY*
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SET #2:
Speed Work:
8 x 100m Run on the :45
-challenge: + 2 x Burpee after ea. 100m
(i.e. every 45 seconds, complete 100m Run + 2 Burpees; any time remaining = your rest)
SET #3/ FINISHER:
*400m Overhead Plate Walk (45/25)
-@ Every Break (if plate drops to top of head or lower): 8 x Burpee-Lateral Hop over plate
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