Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Minute AMRAP
1:00 Row (start easy and build in intensity each round)
1:00 Bike (start easy and build in intensity each round)
10 Slam Ball
5 pike push ups
**2. Workout Prep**
1 set (fast)
2 Dumbbell Snatch (at workout weight)
2 Strict Handstand Push Ups
2 Sandbag Cleans (at workout weight)
Madame Blueberry
Rich Froning Version:
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatches (100/70)
8 Strict Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
8 Sandbag Cleans (150/100) (OR Power Clean 185/125)
8 Strict Handstand Push Ups
-Rest 4 Minutes-
“I just want a good workout” version:
2 Sets
AMRAP 4 Minutes
8 Dumbbell Snatches (70/50)
4 Strict Handstand Push Ups
-Rest 4 Minutes-
AMRAP 4 Minutes
4 Sandbag Cleans (150/100) (OR Power Clean 185/125)
8 Handstand Push Ups
-Rest 4 Minutes-
