February 16th, 2019

Warm-up

3 Rounds

30 Double Unders

10 Air Squats

A) 10 Minute AMRAP

200m Row

10 Walking Barbell Lunges (95)

10 Back Squats (95)

B1) Barbell Z Press
31X1*; 8,7,6; rest 90sec

Or Single Arm Dumbbell or Kettlebell Z Press; 31X1; 8,7,6/arm; rest 90sec

* Tempo: 3 seconds down, hold 1 at the bottom, eXplode up, pause 1 second before next rep

B2) Dumbbell Romanian Deadlift
4111; 6-8reps; rest 90sec x 3 sets

Superset A1 and A2, so alternate these three times before moving on.

C1) Incline Dumbbell Bench Press (or Kettlebell)
31X1; 6-8reps; rest 60sec x 3 sets

C2) Landmine Single Leg Romanian Deadlift
31X1; 6-8reps/leg; rest 60sec x 3 sets

Superset B1 and B2. Landmine sub: Single Arm Cross Body DB or KB Single Leg Romanian Deadlift, same tempo and rep scheme.

D) 10mins Continuous Grind:
Seated Box Jumps
10 Russian Kettlebell Swings
10 Tuck Ups
20sec Feet on Box Pike Handstand Hold

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