WARM UP
AMRAP 8
*400m Jog Buy-In
...then...
- 6 Alt. Box Step-Ups (3 each)
- 3 of 3 Position Push-Ups
- 6 Kip Swings
- 3 Strict Pull-Ups
JULY 4TH HERO WORKOUT
"21 Guns"
AMRAP 21
- 400 meter Run
- 21 Push-Ups
- 21 Box Jumps (24/20 in)
- 15 Burpees
- 9 Pull-Ups
***9AM CLASS ONLY***
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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