MONDAY 12/7/2021
MAIN WORKOUT
A.
5:00 Amrap
7 Bar Muscle ups or kipping variations
14cal Assault bike
7 Power Cleans @85/55kg or Dumbell variations
Rest 3:00
B.
5:00 Amrap
8 Burpee OTRower
16cal Row
8 Dumbell box Step overs 2x@22,5/15kg
Rest 3:00
C.
5:00 Amrap
9 Toes to bar
18cal Ski-erg
9 Wallball shots @12/9kg or Medball thrusters
Rest 3:00
D.
5:00 Amrap
100 Double Unders
50 Pull ups
25 Kipping HSPU
Optional Additional Work
3 Sets of:
Side plank external rotations x 10/each followed by...
Rest 1:00