Tuesday, June 14
Warm-up
Warm-up
AMRAP X 7
10 Step-Ups
10 Kip Swings
10/10 Single Arm DB Row (Supported on Box)
:15 Hollow Hold
10 Step-Ups
10 Kip Swings
10/10 Single Arm DB Row (Supported on Box)
:15 Hollow Hold
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 10 T2B
Minute 2: 10 Hollow Rocks + 10 Superman
Minute 3: :45 DBL KB Front Rack Hold
Minute 1: 10 T2B
Minute 2: 10 Hollow Rocks + 10 Superman
Minute 3: :45 DBL KB Front Rack Hold
Metcon
« Bend The Knee » (AMRAP – Rounds and Reps)
AMRAP X 14
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups
Cool Down
1:00 Banded Lat Stretch/Side