"CHANGE OF PLANS"

  • 0:20 Child’s Pose
  • 0:20 Downdog
  • 0:20 Active Spiderman
  • 0:20 Alternating Side Lunge
  • 0:20 Slow Air Squats 
  • 0:20 Arm Circles Backwards
  • 0:20 Dead Hang from Pull Up Bar

AMRAP 5:

  • 15m. Double Dumbbell Front Rack Walking Lunges
  • 12 Bar Muscle Ups
  • 9 Double Dumbbell Hang Power Cleans

 

  • Rest 5 Minutes

 

AMARAP 5:

  • 15m. Double Dumbbell Front Rack Walking Lunges
  • 12 Chest to Bar Pull Ups
  • 9 Double Dumbbell Front Squats

 

  • Rest 5 Minutes

 

AMARAP 5 :

  • 15m. Double Dumbbell Front Rack Walking Lunges
  • 12 Pull Ups
  • 9 Double Dumbbell Push Jerks

 

  • Dumbbells: ( 22.5/15)

    *Score = Sum Total Rounds + Reps

COOLDOWN 

MOBILITY

  • 1:00 Lay and Pray

ACCESSORY

Deadlift:

  • 5-5-10-10-10

After every set. . .

  • Max Unbroken Strict Pull Ups