SHAMROCK
21-15-9
Deadlift (225/155)
Push-ups
-Rest 5:00-
21-15-9
Deadlift (185/125)
Push-ups
STRENGTH
3 Sets
10 Barbell Back Extensions 45/35
20 Rotational Lateral Jumps (10 each side) 180deg, 3'/4'
10 Heel Elevated Barbell Back Squats 45/35
5 Tall Box Jumps 30/24
15/12 Cal Echo Bike Sprint
Rest 1 min b/t sets
MANGO HABENERO For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *10/8 Calorie Echo Bike after each set Strength 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10
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