STRENGTH #14

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Warmup 1 6 MINS

AMRAP

8x Air Squat
8x Alt. Plank Shoulder tap
8x Scapula pull up
8x Alt. Spiderman

Warmup 2 4 MINS

AMRAP

5x Goblet Squat
5x Single arm DB row R arm
5x Single arm DB shoulder press R arm
– complete second rnd with L arm

Strength and skill 34MINS

10 MINS on each Station / 2 min rest

Station 1
EMOM2
6x Back Squat
Complete 5 heavy sets of 6 Back Squats

Station 2
EMOM2
1x Rope Climbe then 30x Mountain Climber

S1: 1-2x Rope Climb Lying to Standing then 20x Mountain Climber
A1: 2x Rope Climb then 30x Mountain Climber

Station 3
Reps 21 15 9
HSPU / Heavy DB Push Press
Ab Mat Sit Up
DB Lunge Forward