A) 5 rounds; 1 minute rest between rounds:
- 5 DB push press (max 50 lbs per arm)
- 5 DB front squats (same)
- 5 DB thrusters (same)
- 200 M row
B) 12 minute ladder, w/partner (Jon C.):
- P1 (me) does 1 burpee and 1 shuttle run (back and forth); P2 does 2 and 2, P1 does 3 and 3, etc.
Total: 11 rounds + 12 burpees
A) 5 rounds; 2-3 minutes of rest between rounds:
- 5 back squats (max 175 lbs)
- 8 DB walking lunges per leg (max 35 lbs/arm)
B) 12 minute AMRAP:
- 5 burpees
- 7 hanging knee raises
- 9 KBS (35 lbs)
- 50 JRS
Total: 6 rounds
A) 5 rounds; 2-3 minutes rest between rounds:
- 6-8 bench press (max 175 lbs/3 reps)
- 5 chin-ups (blue/red band)
B) Partner row 3K w/Piotr
Time: 10:28
C) 4 rounds:
- 30 second side plank
- 30 second heel touches
A) 3 rounds:
- 10 banded good mornings (blue band)
- 30 second hollow rock hold
B) 10-minute EMOM:
- 5 goblet squats (70 lbs)
C) Every other minute for 10 minutes:
- 80 JRS
- 20 KBS (45 lbs)
(I did 6 minutes total because I felt a tweak in my back)
A) 4 rounds; 2 minutes rest between rounds:
- 8 incline DB bench press (max 65 lbs)
- 8 DB walking lunges per leg (max 30 lbs per arm)
B) 3 rounds; 2 minutes rest between rounds:
- Max hand release pushups
- 15 band pulls (thin red band)
C) Tabata burpees (8 rounds)
A) 4 rounds; 2 minutes rest between rounds:
- 8 DB push press (max 50 lbs/arm)
- 10 goblet squats (max 60 lbs)
B) 7 minute AMRAP:
- 5 man makers (25 lbs/arm)
- 10 box jumps (24")
Total: 4 rounds + 2 reps
