"Be Mine Beat Down"

“Valentine’s Day Be Mine Beat Down”

WARM-UP:

*Active Stretch in place

SET #1A (continuation of warm-up):

7 Min. AMRAP (Goal = 3 rounds) -

*100m Run Sprint

*30 sec. x Hollow-Body Hold

*100m Row Sprint

*30 sec. x Hollow-Body Hold

SET #1B:

*14 x Bear Complex + Front Lunge R and L (75/63)

*Every Time You Rest: 20 x Double-Under

(Rest = taking your hands off of bar OR leaving bar on floor for longer than 2 sec.)

(Early Finishers: AMRAP of Double-Unders; 2 x Burpee @ every break/ rest)

SET #2A:

7 Min. AMRAP (Goal = 3 rounds) -

*100m Run Sprint

*30 sec. x Single-Leg Elbow Plank Hold (Right Leg)

*100m Row Sprint

*30 sec. x Single-Leg Elbow Plank Hold (Left Leg)

SET #2B:

*14 x Power Snatch + Hang Power Snatch + OH Lunge R and L (75/63)

*Every Time You Rest: 20 x Double-Under

(Early Finishers: AMRAP of Double-Unders; 2 x Burpee @ every break/ rest)

SET #3A (skip if low on time, get to 3B):

7 Min. AMRAP (Goal = 3 rounds) -

*100m Run Sprint

*30 sec. x alt. Single-Leg V-Up

*100m Row Sprint

*30 sec. x alt. Single-Leg V-Up

SET #3B:

*14 x Double Barbell Burpee (2 barbell push-ups - 2 power cleans - 2 push press)(75/63)

*Every Time You Rest: 20 x Double-Under

(Early Finishers: AMRAP of Double-Unders; 2 x Burpee @ every break/ rest)