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:

https://youtu.be/JqlCxEPPVnk

FINISHER

5 Rounds

30 Seconds Plank Up Downs

30 Seconds Hollow Rock/Hold

30 Seconds Rest

MOVIMIENTO 01

MOVIMIENTO 02

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