Workout Of The Day

AMRAP 20

500m Run
400/450/500m Row
500m Run
60 WBS
500m Run
40 Burpees

into

ME Row

1-2 min Dragon
1-2 min Calf Stretch
1-2 min Hang

8 Front foot elev. Back rack reverse Lunges/s
+ME Pull ups
+30 sec hollow hold/20 hollow rocks

5 Pull ups
10 Push ups
15 Air SQ

into

AMRAP 7

12/15 cal Row
16 DB Snatches

1-2 min Pigeon
1-2 min Banded Lat Stretch
1-2 min Toe Touch

I) 6 RDL

II) 8-10 Dips

2x5m DDB FR w. Lunges
8 DDB H. P. Cleans
2x5m DDB FR w. Lunges
8 DDB S2OH

TC: 15

1-2 min Paket
1-2 min Pancake
1-2 min German Hang

3x) 3 H. Muscle Cleans
3x) 3 H. P. Cleans
4x) 3 P. Cleans
5x) 3 H. Sq. Cleans
5x) 3 Sq. Cleans

15-12-9-6-3

T2B
SBOS

TC: 8

1-2 min Preacher
1-2 min Cat Cow
1-2 min Cobra

I) 5 BSQ@31X0

II) 8-10 SA DB Rows/s

I) 30 sec Chin up hold
II) 30 sec HS hold
III) 30 sec hollow hold
IV) 30 sec Bike

1-2 min Frog
1-2 min Banded Lat Stretch
1-2 min Couch Stretch

8-10 Staggerd Stance DB DL/s
+8 Push Press
+15 Supermanns

Buy in: 100 DU

3 Rounds of:

10 BBJO
10 Pull ups
10 Goblet SQ

Buy out: 100 DU

TC: 12

1-2 min Calf Stretch
1-2 min Banded Shoulder Stretch
1-2 min Butterfly