24/09 – Firestorm

WARM-UP

3:00 Machine

into

Banded Shoulders & Hips (5 Minutes)

into

8:00 AMRAP

10 Alternating V-Ups
10 Ring Rows
5 Front Squats (empty bar)
5 Push Press (empty bar)
25ft Dumbbell Front Rack Carry (light)

WORKOUT PREP

3 sets:

5 Thrusters (build in weight)
3 Chest to Bar
1 Bar Muscle Ups
25ft Dumbbell Front Rack Carry (build in weight)

WORKOUT – Firestorm

Teams of 2

90 Thrusters (35/25)
90 Chest to Bar
200ft Double Dumbbell Front Rack Carry (50s/35s)

Rest until 12:00

60 Thrusters (52/35)
40 Bar Muscle Ups (or 80 Chest to Bar)
200ft Double Dumbbell Front Rack Carry (22.5/15)

COOL DOWN/MOBILITY

2 x 10 Reverse Leg Raise (each side)
2 x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling