2, Two, we want 2
Warm-up
Warm-up
Warm-up
3 Sets
1:00 Ski (OR Row)
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up
1:00 Ski (OR Row)
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up
1 Set (at workout pace):
1 Rope Climb (15 ft)
4 Push Ups
4 Single Overhead DB Lunge
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
10 Single Arm Overhead DB Lunge (50/35)
-alternate rounds with a partner (or rest 1:1)-
1 Rope Climb (15 ft)
10 Push Ups
10 Single Arm Overhead DB Lunge (50/35)
-alternate rounds with a partner (or rest 1:1)-
Finisher
Metcon
4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Russian Twist with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Russian Twist with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
Accessory
Metcon
3 Sets
10 Dumbbell Curtsy Lunges
10 1 and 1/4 Dumbbell Goblet Squats
– rest 1:00 between sets-
10 Dumbbell Curtsy Lunges
10 1 and 1/4 Dumbbell Goblet Squats
– rest 1:00 between sets-