15:00 AMRAP 15x Burpees (alt = 10 push-ups + :30 plank) 15x Push Press 20x Russian Twist w/plate 25#/10# *Choose a weight for the Push Press that will challenge you! *A little heavier than normal so you might want to break the push press but won’t because you are a badass ?
~ Rest 3:00 min ~
4x Rounds 10 x 1 arm dumbbell high pull with 2 sec negative (right arm) 10x 1 arm dumbbell high pull with 2 sec negative (left arm) :30 sec hold dumbbell overhead alt sides 1:00 Rest *Choose a weight for the DB that will challenge you!
4x Rounds 6x Push-ups + DB/KB Deadlift 6x Lunges or 12x Air Squats *Choose weight for the DB/KB that will challenge you!
~ Rest 5:00 min ~
4x rounds 200m Run 20x Ground to Overhead w/Plate 20x Lunges or Air Squats