Warm up for the following:
20 Minute AMRAP:
Wall Balls (20/14)
KBS (53/36)
Sit-ups
Your unbroken set of wall balls at the beginning of each round will determine how many KBS and sit-ups you must complete.
Power Clean + Split Jerk
5 x (3+1) @ 65% - Split Jerk 1-Rep Max
Then
3 Rounds
30 Weighted Russian Twist
20 Slow Knee Tucks
Dumbbell + Core AMRAP 👟 Warm-Up (10 min) 2 Rounds: 20 Jumping Jacks 10 Glute Bridges 10 DB Deadlifts (light) 10 Mountain Climbers 10 Air...
Kettlebell Threshold EMOM 👟 Warm-Up (10–12 min) 2 Rounds: 10 Arm Circles (forward/backward) 10 Air Squats 10 KB Deadlifts (light) 10...
AMRAP ⏱ Format: 3 x 5-Min AMRAPs with rest between 👟 Warm-Up (12 min) 3 Rounds: 20-sec jog or high knees 10 Air Squats 5 Push-ups 5...
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