Warm-up
Monster Walks 2 Rounds
A.
Dumbbell Bench Press 4×20 reps
Dumbbell Bent over Row 4×10 reps
B.
Team “Chief”
Against a five-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
In teams of two, partners alternate to complete whole rounds. After each 5 minute A.M.R.A.P., teams will rest one minute and then do another 5-minute AMRAP. The cycle will repeat for a total of 5 rounds. Your goal is to get the same score in each round. Your overall score is a total number of reps completed throughout the entire workout.
C.
Tabata Series
Flutter Kicks
Russian Twist
Sit-Ups
Plank