Sunday 191020 – Experienced

3 minute AMRAP: Strict Handstand Push Ups

20 minute alternating EMOM:
M1: 5 Dumbbell Weighted Strict Pull Ups (AHAP)
M2: 10/8 Echo Bike Calories
M3: 30-45 second Overhead Barbell Hold (95/65)
M4: 8/side Forearm Plank Kettlebell Drag (12/8)
M5: ME Push Ups

Here’s what’s on tap for Monday and Tuesday’s Experienced classes:

Monday 10/21
Power Snatch: In 15 minutes, find a 1 rep max for the day.

Partner Conditioning
14 minute AMRAP:
9 Deadlifts (115/75)
5 Hang Power Snatches (115/75)
9/7 Calorie Row

Note: Alternate rounds with your partner.

Tuesday 10/22
Back Rack Forward Lunges 4×10, building

3 rounds of 2 minute AMRAP:
8 Dual Kettlebell Front Rack Reverse Lunges (2×24/2×16)
4 Single Arm No Push Up Burpees
12 Air Squats

Rest 2 minutes

Note: Pick up where you left off each round.