A) 2 total sets of…

4 min AMRAP:

– 5 sandbag squats

– 5 HR push-ups

– 5 toes to bar

R2M

4 min AMRAP:

– 5 KB swings (53/35)

– 5 box jumps – step down

– 5 overhead plate hold sit-ups

R2M

4 min AMRAP

– 5 DB hang power cleans (35/25)

– 5 DB push press

– 5 burpees over DBs

R4M, then repeat

 

B) 3 sets for quality:

– 30 sec flutter kicks

– 20 sec/side side plank

– 10/side banded clam shells