STRENGTH #12

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Warmup 1 To 6 MINS AMRAP

4+4 Bodyweight Bulgarian Split Squat
8m Inchworm
4+4 Plank Shoulder tap
8x Scapula pull up

Warmup 2 4 MINS

8x Plate Thruster
6+6 Alt. Reverse Lunge with Plate Halo

Strength and skill

10 MINS on each Station

Station 1

Bulgarian Split Squat

Perform 3 x 4+4 Bulgarian Split Squat loading every round. Rest 90-120sec between sets. Aim for a load 65-75% from 1 REP MAX

Station 2

EMOM2 10 min
1 x Rope Climb + 15x AbMat sit up

S1:1-2 Rope Climb Lying to Standing + 15 AbMat sit up
A1: 2x Rope Climb + 20 AbMat sit up

Station 3

EMOM2 10 min
12x Double DB RDL
8x Double DB Renegade Row
6x Double DB Thruster