20/03 – Snap Crackle Pop

WARM-UP
2 sets:
15 Banded Pull Aparts
15 Banded Face Pulls
-into-
7:00 AMRAP
45-second Row
3 Bench Press (empty bar – build across)
10 Sit Ups

STRENGTH
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *

WORKOUT PREP
1 set:
5/4 Calorie Row (at workout pace)
3 Shoulder to Overhead
3 Toes to Bar

“SNAP! CRACKLE! POP!”
FIRE
3 sets in teams of 2:
15/12 Calorie Row
15 Shoulder to Overhead (45/30)
20 Toes to Bar
15 Shoulder to Overhead (45/30)
15/12 Calorie Row
Work rest 1:1

WATER
12/10 Calorie Row
15 Shoulder to Overhead (35/25)
15 Toes to Bar
15 Shoulder to Overhead (35/25)
12/10 Calorie Row

EARTH
10/8 Calorie Row
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
10 Dumbbell Push Press (light)
10/8 Calorie Row