30 min amrap w. 1 kettlebell

Alternate arms each round

• 1/2/3/4/5… Burpees
• 1/2/3/4/5… Deadlift
• 1/2/3/4/5… Hang clean
• 1/2/3/4/5… Push Press
• 1/2/3/4/5… OH walking lunges

Bench Press

3 x 3 x 85%
2 x 2 x 90%
1 x Max. Reps @ 70%

Go Every 3:00

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

30min zone 2 bike
HR 130-149

Bench press
- 57.5 - 5, 5, 4
- 10 x 50

For Total Load:
5 Sets of 3

*Repeat From 6/13/22 

On the 2:00 x 10 Rounds:
15 Wallballs 9 / 6 kg to 10/9ft.
15 GHD Sit-ups (40"/37")
Max Calorie Row

*Score: Total Calories 

For Total Load:
5 Sets of 3

*Aim to increase weights from 6.17.22 

EMOM 24min

1) 2 single leg t2b
+
2 t2b
+
4 chect to bar
2) 6 burpee box jump over
3) 5-10 bar MU
4) rest

For time

• 500 m run
• 50 double unders
• 50 Wallballs
• 500 m run
• 50 double unders
• 40 Wallballs
• 500 m run
• 50 Double unders
• 30 Wallballs
• 500 m run
• 50 Double unders
• 20 Wallballs
• 500 m run
• 50 Double unders
• 10 Wallballs