11/23/20: Monday

Today’s Workout

• Warm Up
  • :30 Jump Rope
  • 20 Rockstar
  • 20 Straight Leg Sit Ups
  • 10 Deadlifts
  • 10 Hang Power Cleans
  • :30 Jump Rope
  • :30 Hang w/ Scap Pull Ups
  • 10 Power Cleans
  • 15 V Ups
  • :20 Kip

• Conditioning – “Toe-knee B-Racks-ton”
  

  Indoor 2 Rounds AMRAP 6 8 Toes to Bar 32 Double Unders Rest 3 min. AMRAP 6 16|12 Cal Bike or Row 8 Power Cleans (sx: 75#|55#  rx: 95#|65#  crx: 135#|95#) Rest 3 min.

  Outdoor 2 Rounds AMRAP 6 16 Alt. V Ups 32 Double Unders Rest 3 min. AMRAP 6 16|12 Cal Bike or Row 8 DB Power Cleans Rest 3 min.

• Accessory
  5 Sets For Total Reps – :30 On|:15 Off
  • Max Ring Rows or Pendlay Rows
  • Max Empty Barbell Bicep Curls