01/05- The search for spock

WARM-UP

10:00 AMRAP:

BANDED GLUTES

3 sets:

• 8 Hang Alternating Dumbbell
• Snatch (light)
• 8 Step Back Lunges
• 3 Inch Worms
• 30 Single skips

WORKOUT PREP

2 sets:

• 4 Dumbbell Snatch (build-in weight)
• 4 Dumbbell Step back
• Lunges (build-in weight)
• 1 Wall Walk
• 10 Double Unders

The Search for Spock

FIRE

15:00 AMRAP

9-15-21-27

Alt Dumbbell Snatches (22.5/15)

Dumbbell Step Back Lunges (22.5/15)

-in remaining time-

Max Rounds:

• 2 Wall Walks
• 50 Double Unders

* Score is the max rounds of Wall Walks and Double Unders

WATER

• Scale weight of dumbell
• Instead of lunges goblet squat

Accessories

3 sets

• 10-15 Hip Extensions
• 10 Bulgarian Split Squats (each)
• 10 Landmine Press (each)