09/08 – Womens Day Workout

WARM-UP
2:00 Machine

into
8:00 AMRAP

10 Deadbug Bugs
10 Roll and Reach
5 Inch Worms
5 Muscle Cleans
5 Front Squats

WORKOUT PREP

In your team: 3 Sets

2 Squat Cleans – build in weight
4 Burpee Box Jump Overs 24/20
4 Single Arm Devil’s Press 22.5/15

WORKOUT

Team of 3:

Row for max distance

One person rows, two work on the AMRAP. Swop out as you want.

25:00 AMRAP:

10 Squat Cleans 60/40
14 Burpee Box Jump Overs 24/20
20 Single Arm Devil’s Press 22.5/15

COOL DOWN/MOBILITY
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 x 15 Side Lying Rotations (each side)
10 Wall Jefferson Curls
2 x 1 Min Pec Stretch