Spectacular
Warm Up/Mobility
Warm-up
Banded Heel Cord
Super Front Rack
Super Front Rack
Sally Squat and Push Ups
2 Rounds
25′ High Knees
25′ Burpee Broad Jump
25′ Inchworms
25′ Spiderman w/ Twist
25′ Samson Lunge
25′ Duck walks
Into…
2 Sets
Empty barbell (add wt)
3 RDL’s
3 Hang Clean Pulls
3 High Hang Cleans
1 set at work out pace
add weight (135/95)
2 Hang Power Cleans (135/95)
2 Alt Pistol Squats
2 Handstand Push ups
3 Situps
Metcon
Metcon (AMRAP – Rounds and Reps)
Partners Relay (I go You go)
AMRAP 18* (beginning of every 2:00 both partner perform 5 Sit Ups)
12 Alt Pistols
9 Handstand Push Ups
6 Hang Power Cleans (135/95)
AMRAP 18* (beginning of every 2:00 both partner perform 5 Sit Ups)
12 Alt Pistols
9 Handstand Push Ups
6 Hang Power Cleans (135/95)