JOSE CANSECO
-TEAMS OF 2-
750M Row
Partner Holds 225lb/155lb front rack
50 Burpees
Partner Holds 135/95 over head
50 Thrusters 95/65
Partner holds ring dip support hold
-Rest 5 Minutes-
100 GHD Sit-ups
400m run
100 wallballs 20/14
400m run
100 pull-ups
400m run
100 clean and jerks 95/65
400m run
ASIAN ZING 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double Unders 20 Wall Balls (20/14) STRENGTH Shoulder Press - Heavy 10 rep (10-12 minutes) Rest a little
HONEY BBQ AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups STRENGTH 18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lung
PARMESAN GARLIC 21 Minute EMOM Minute 1: 20/16 Calorie Row Minute 2: 10 Burpees Minute 3: Rest STRENGTH 3 Snatch Push Press @ 6/10 RPE 3 Snatch Push Press @ 6.5/10 RPE 3 Snatch Push Press @ 7/10 RPE 3