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Warm Up:

3 rounds not for time:
Gym Length Bear Crawl Forward- slow and perfect.
10 Goblet Squats w/1 sec. Pause in the bottom
Gym Length Bear Crawl Backward- slow and perfect.


A1: 20 Abmat Sit Ups; rest 30 seconds
A2: KB or DB Z-press 6-8 reps (both arms simultaneously); rest 30 seconds
A3: 3-point Plank from elbows 30 seconds per leg; rest 1 minute X 3 sets (lift 1 leg off the floor).
B: Pause Push Jerk X 3 reps; rest 2 minutes X 3 sets.
Pause 2 seconds in the bottom of the dip and 2 seconds in the catch with the bar Overhead.


AMRAP in 5 Minutes:
DB Man Makers
With hands on DBs, perform a push up, DB row right, DB left, come to standing with DBs in hands and return to the push up position. Rx loads: M-55#  W-35#


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