Meredith Blake

WARM-UP

Crossover Symmetry or Banded 7’s

-into- 8:00 AMRAP:

• 4 Burpee Deadlifts (one dumbbell/ 2 on each side)
• 4 Hang Dumbbell Snatch (each)
• 4 Kip Swings
• 4 Jumping Pull Ups

WORKOUT PREP

2 sets:

• 2 Devils Press
• 4 Pull Ups

“MEREDITH BLAKE”

FIRE

For time (14min cap):

• 21-15-9 Devil press (15s/10s)
• 42-30-18 Pull Ups

WATER

• Devil press (10s/7.5s)
• 30-24-18 Pull Ups

EARTH

• 21-15-9 Dumbbell Clean and Jerks (light)
• 30-24-18 Rings Rows

GLUTES & GRIT

100 One arm Russian KB Swings

• Unbroken
• Swap hands any time you want
• Score is your weight used