EQUIP: Rower, Bar (a: 135/95, i: 95/65, b: 65/45), Set of DBs (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
WARM-UP:
*Active Stretch
-then:
4 Rounds: 100m Run (alt. rounds of weighted (w/ 1 DB centered @ chest) and unweighted)
--------------------------------
10 Min. “Leftover” #1:
*800m Run
-no rest-
In Leftover Time, AMRAP of:
*5 x Evil Wheel
*5 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/45)
-Note: use solid bumpers! If bar is < 85#, use a 15# barbell.
SCORE = Total Rounds of Evil Wheel and SDHP
--------------------------------
10 Min. “Leftover” #2:
*800m Run
-no rest-
In Leftover Time, AMRAP of:
*10m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
*10 x DB Push-Up (on ea. end line)
SCORE = Total Rounds of Bear Crawl and DB Push-Up
--------------------------------
10 Min. “Leftover” #3:
*800m Run
-no rest-
In Leftover Time, AMRAP of:
*Reverse Curtis P (Pwr. Clean + Front Rack Reverse Lunge + Push Press)(a: 135/95, i: 95/65, b: 65/45)
SCORE = Total Reps of Curtis P
--------------------------------
10 Min. “Leftover” #4:
*800m Run
-no rest-
In Leftover Time, AMRAP of:
*5 x Pendlay Row (a: 135/95, i: 95/65, b: 65/45)
*5 x Front Squat (a: 135/95, i: 95/65, b: 65/45)
SCORE = Total Rounds of Pendlay Row and Front Squat
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