Warm Up and Mobility
Limited Equipment
Strength/Accessory: Rotate for 12 minutes
30 sec HS Hold or 3 Wall Walks
5 Jefferson Curls
5 Strict T2B or 10 V-ups
Conditioning:
AMRAP9
6 Heavy Deadlifts or 20 DB Deadlifts
12 DB Push Press (6 per side)
18 Jumping Lunges – alternating
– If you have a barbell, use a weight you can complete unbroken, but is challenging
– If completing DB Deadlifts – Complete 20 reps with DB between feet
– Looking for 4 + Rounds
No Equipment
Conditioning:
AMRAP9
6 Burpee Broad Jumps
12 Shoulder Taps – per side
18 Jumping Lunges – alternating