19/01 – Red Delicious

WARM-UP

8 min AMRAP:

• 30 Single Unders
• 15 Double Unders
• 5 Front Squats
• 5 Push Press
• 5 Thrusters

WORKOUT PREP

1 set:

• 10 Double Unders
• 5 Thrusters (at workout weight)
• 10 Single Unders

“RED DELICIOUS”

FIRE

For time (15min cap):

• 100 Double Unders
• 50 Thrusters (20/15)
• 200 Single Unders
• 50 Thrusters (20/15)
• 100 Double Unders

WATER

• 75 Double Unders
• 35 Thrusters (20/15)
• 150 Single Unders
• 35 Thrusters (20/15)
• 75 Double Unders

EARTH

• 50 Double Unders
• 30 Dumbbell Thrusters (light)
• 100 Single Unders
• 30 Dumbbell Thrusters (light)
• 50 Double Unders

MINI-PUMP – BACK AND BICEPS

4 Rounds:

• 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
• 10 DB Spider Curls @ moderate weight – maintain quality
• -Rest 1 min b/t rounds-