10 sets of:
2min on 1min off
1. AMRAP of:
15/12cal row
15 DB-Thrusters (2x22,5/15kg)
2. AMRAP of:
5 pull ups
10 push ups
15 air squats
4 sets
8 hardeffort jumping jack
4 medball pushes to floor
5 x 3 tall clean and 1 jerk
5 x 2 high hang clean + 1 jerk
5 x 1 hang clean + 1 jerk
5 Sets of:
16 alt. rev. Lunges
60 sec. Rest between sets
4 Sets of:
12 Ring Rows
12 Wall Angels
12 Pallof Press/Each
Rest as needed
3 Sets of Shoulder Circuit (10 Each)
8 Sets of:
3 Min ON/ 2 Min OFF
1. AMRAP of:
300 m Run
12 V-Ups/ Tuck Ups
10 Burpees
2. AMRAP of:
15/12 Cal Bike
15 Air Squats
10 Mountain Climber
Ankle mobility