10.15

seated crossed wall angels x 15

scap pull ups x 10

support shrugs x 10

Skater squats x 5/side

hip ext. x 10

 

then

 

A1 Incline Bench Press x 5 x 4, rest , rest 60 sec.

A2 GH Raise x 6-8 x 4, rest, rest 60 sec.

+

1 minute amrap:

20m burpee broad jump

amrap db power snatch; 55/35#

1 minute rest

x3 rounds

 

~rest 1 minute~

 

1 minute amrap:

20m burpee broad jump

amrap rope slams

1 minute rest

x3 rounds

 

~rest 1 minute~

 

1 minute amrap

20m burpee broad jump

amrap farmers carry, 70/55#

rest 1 minute

x3




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