Movement activation Wrist drills Wall walks HSPU DB Movements Then AMRAP in 29 mins From 0:00 – 12:00 50 Russian DB Swings Then in remaining time AMRAP 7 Right Arm OH Reverse lunges 7 Left Arm OH Reverse Lunges 7 DB Russian Twists Rest 5 mins From 17:00-29:00 50 Russian DB Swings
Then in remaining time
AMRAP 7 handstand PU 14 Goblet squats
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
