"HERE WE GO AGAIN"
STRENGTH
Barbell
Back Squat
10-10-10-10
Every 2 mins complete a set
Choose a weight and stick with it
DB + KB
DB + KB Squat
10-10-10-10
Hold KB in front rack resting between crease of bicep and forearm, hold DB in other hand hanging at the side of the hip. Alternate sides between sets
Bodyweight
30-30-30-30
10 Air Squats
10 Alternating Lunges
10 Jump Squats
Rest 2 mins between sets
CONDITIONING
Barbell
AMRAP 17
5 Lateral Barbell Burpees, 1 Round of “X”
5 Lateral Barbell Burpees, 2 Rounds of “X”
5 Lateral Barbell Burpees, 3 Rounds of “X”
Etc… [Continue Adding 1 Round of X]
“X”
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
Choose weight at your own risk
DB + KB
AMRAP 17
5 Burpees, 1 Round of “X”
5 Burpees, 2 Rounds of “X”
5 Burpees, 3 Rounds of “X”
Etc… [Continue Adding 1 Round of X]
“X”
5 KB Sumo Deadlift High Pulls
5 KB Swings
5 DB or KB Push Press (Change arms each round)
Bodyweight
AMRAP 17
5 Burpees, 1 Round of “X”
5 Burpees, 2 Rounds of “X”
5 Burpees, 3 Rounds of “X”
Etc… [Continue Adding 1 Round of X]
“X”
5 Pushups
10 Mountain Climbers
15 Situps
AMRAP 17 = As Many Rounds As Possible within 17 mins
