Warm Up
10 min AMRAP
5 up-downs
10 banded tempo air squats (slow descent)
10 alt v-ups (each side)
10 sec Bear Walk Forward
10 sec Bear Walk Backwards
10 Wall Angels
10 min AMRAP
5 up-downs
10 banded tempo air squats (slow descent)
10 alt v-ups (each side)
10 sec Bear Walk Forward
10 sec Bear Walk Backwards
10 Wall Angels
– into workout prep –
3 rounds (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Overhead Squats
5 Snatch
4 Bar Facing Burpees
Hades
Workout:
For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (parallel)
* 10 minute time cap *
-Rest 5 Min-
For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (parallel)
* 10 minute time cap *
Accessory
3 sets
10 windshield wipers (floor) (each side)
20 Russian Twist (each side)
20 V Up
Hades
Workout:
For Time:
21-15-9
Goblet Squat
Burpee over DB (parallel)
* 10 minute time cap *
-Rest 5 Min-
For Time:
21-15-9
Goblet Squat
Burpee over DB (parallel)
* 10 minute time cap *
