7th Heaven With the Heroes

Equip: DBs (25/20)(Rx+: 40/25), Box (24/20), Bar (225/155), KB (70/53), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch 

then:

*400m Run

*5 x Inchworm to 3x Push-Up

------------------------------------”7th HEAVEN WITH THE HEROES”------------------------------------------

SPEED SET #1:

3 Rounds -

*200m *Row OR Run

*10 x Burpee

*1 min. x Elbow Plank Hold

7 MIN. AMRAP #1: (Erin adaptation)

*7 ea. leg x DB Split Squat Clean (25’s/20’s)(Rx+: 40/25 - actual Hero Rx)

*7 x Pull-Up

SPEED SET #2: 

3 Rounds -

*200m *Row OR Run

*8 x Burpee

*45 sec. x Elbow Plank Hold

7 MIN. AMRAP #2: (Wittman adaptation)

*7 x KB Swing (70/53)

*7 x Power Clean (135/95)

*7 x Box Jump (24/20)

SPEED SET #3:

3 Rounds -

*200m *Row OR Run

*6 x Burpee

*30 sec. x Elbow Plank Hold

7 MIN. AMRAP #3: (JT adaptation)

*7 x HSPU

*7 x Ring Dip

*7 x Push-Up

SPEED SET #4:

3 Rounds -

*200m *Row OR Run

*4 x Burpee

*15 sec. x Elbow Plank Hold