TOTAL LIFT (AMRAP)
TOTAL LIFT
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53m
AMRAP
WARM UP 6 min
3 min
20 banded bicycle
5 banded straddle crunch
5 min
4 hammer
4 squat clean press
4 renegade row (alt/total)
3 min
10 NS toe taps
10 superman
5 min
10 kb swing
10 kb squat drop row
25/50 toe taps
4 min
5 ohc db roll down
10 russian twist
5 ohc roll down
10 Russian twist
6 min
Reverse hinge lunge row
Squat clean press
OHC
Climbers
3 min
Side plank elbow tap
Twisted jack
Twist jack
Side plank elbow tap
4 min
4 squat clean knee rotate
4 kickstand swing
STRETCH
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Gear:
Kettlebells
Mini Band
Handled BandWarm up: 10 minutes
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TOTAL LIFT 102125
TOTAL LIFT
SuperSets
Gear: Lots of dumbbells or kettlebells :)Front Rack Wolf Wedge squat: timing 1/3 : 8-12 reps
BW Jumping Switch Lunges: timing 1/1 : 20 reps
Front Curl (option to alternate knee lift): timing 1/3: 8-12 reps
Thruster (option to alternate knee lift): timing 3/1: 8-12 reps
Rep...
