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
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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