Complete the following 8 MIN EMOM. Complete both in the SAME minute. You gotta move!
8 DB Push Press
8 DB Sumo to Upright
Complete the following 7 MIN AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 7 minutes. Then rest 1-2 minutes and complete your last AMRAP.
AMRAP 1: 7 MINUTES
6 Chin Ups
8 Pushups
10 Twist Mountain Climbers (on ea side)
AMRAP 2: 7 MINUTES
DB Snatch R x 8 reps
Plank Row Off Bench R x 8 reps
DB Snatch L x 8 reps
Plank Row Off Bench L x 8 reps
Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS
Complete 4 rounds of the following for 6 minutes of work total.
Alternating Bent Over Row x 30 seconds
Burpee x 30 seconds
Elbow Plank Hold x 30 seconds
Rest 1 minute. Complete 4 rounds of the following for 6 minutes of work total.
Plank Delt Taps x 30 seconds
Tricep Dips x 30 seconds
DB S...
Complete the following AMRAPs. Complete all exercises back to back without taking breaks and continue completing as many total rounds as you can for 12 minutes. After completing rest for a minute then move to next AMRAP.
AMRAP 1: 12 MINUTES:
2 DB Bear Squat + 2 Db Squats x 6 Reps (2 of each =...
Complete 3 rounds of the following for 6 minutes of work total.
Split Squats x 90 seconds
Bench Toe Taps x 30 seconds
Rest 1 minute. Complete 3 rounds of the following for 6 minutes of work total.
Pistol Squat x 45 seconds (on each side, 90 sec total)
Plank Jack to Knee Tuck x 30 seconds...