10 min FLOW/Accessory
-Banded abduction steps 25ft each direction
– SA Waiters Carry with plate, 50ft/arm
– 8 -10 strict toes to bar
– SA Waiters Carry with plate, 50ft/arm
– 8 -10 strict toes to bar
20 min AMRAP:
2 min work/rest
(1 partner works while other rests)
2 min AMRAP
10/8 Cals on rower
8 Toes to bar
4 renage rows + push up 35/25
AMRAP Dbell Thrusters
2 min work/rest
(1 partner works while other rests)
2 min AMRAP
10/8 Cals on rower
8 Toes to bar
4 renage rows + push up 35/25
AMRAP Dbell Thrusters
*score will be the amount of dbell thrusters accumulated throughout the workout*
55+ 30/20
Rx+ 12 toes to bar