06-14 to 20

06-14

10-9-8-7-6-5-4-3-2-1
DB Alternating Curls
DB Renegade Rows
DB Bent Over Rows
DB Russian Twists
DB Goblet Hold Lunges
DB Clean & Jerks

30:00 AMRAP
10x Pull Ups
9x Sit-ups
8x Jumping Air Squats
7x Push Ups
6x Jumping Jacks
5x Box Jumps
400m Run

5x Rounds
5x Burpees
10x Single Arm KB/DB Thrusters Left
5x Devil Press
10x Single Arm KB/DB Thrusters Right

800m Run

Then…

5x Rounds
10x Wall Balls
10x Push-press 2xDB or Barbell
5x Burpee Box Jump Overs (or Burpees then Box Jumps)

20-20-15-15-10-10-5-5
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps
Flutter Kicks (x4)

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim