11/6/2020
WARM UP
4 sets
60 sec Cardio
6 Single Arm DB Clean and Jerk / each arm
15 sec Single Leg Elbow Plank / each leg
SWEAT
Metcon (AMRAP - Rounds)
12 Min EMOM
(Every Minute on the Minute)
4 Devil Press / BCKPK BURPEE
4 Overhead Lunges Right Arm
4 Overhead Lunges Left Arm
*IF USING BCKPK = 8 OH LUNGES
Score: Don't worry too much about this. If you make all 12 minutes without missing any minutes or reps - your score is 12. Otherwise put how many minutes you were able to complete!
Goal: Pick a weight and reps that will challenge you, but you are pretty sure you can make it.
Rx
BCKPK: 30-40/20-30#
DBs: 35/20#
RX + : Go up to 5-5-5
*IF USING BCKPK = 10 OH LUNGES
BCKPK BURPEE:
FINISHER
5 Rounds
30 Seconds Plank Up Downs
30 Seconds Hollow Rock/Hold
30 Seconds Rest