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Group stretch
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Warm up AMRAP in 6 min:
10 false grip ring rows *use lax balls
5 bench press - * add weight
3 dumbbell thrusters
2 alternating dumbbell snatches
every 3 min:
00:00 - 75% to muscle fatigue
03:00 - 80% to muscle fatigue
06:00 - 85% to muscle fatigue
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In 3 minutes, complete:12 dumbbell bench presses (35/50 lb)9 dumbbell thrusters (35/50 lb) 6 alternating dumbbell snatches (35/50 lb)Max-calorie row in remaining time
- Rest 90 seconds between rounds for a total of 4 rounds.
--or--
In 3 minutes, complete:12 dumbbell bench presses (20/35 lb)9 dumbbell thrusters (20/35 lb) 6 alternating dumbbell snatches (20/35 lb)Max-calorie ski erg in remaining time
In 3 minutes, complete:12 dumbbell bench presses (15/25 lb)9 dumbbell thrusters (15/25 lb) 6 alternating dumbbell snatches (15/25 lb)Max-calorie ski erg in remaining time