Workout of the day – Sunday January 9th
Warm up
6 min AMRAP:
8 alternating single DB hang C&J
8 scap pullups
8 walking lunges
Interval conditioning
8 rounds, of 2 min AMRAP, 1 min off:
15 thrusters 75/55 lbs
10 pullups
max lateral burpees over bar in the remainder of the interval
Your score is the total sum of your burpees accumulated across the 8 rounds
Accessory strength
4 rounds for quality:
12 alternating DB bench presses (6 per arm, holding the other DB in the lockout position)
10 BB floor wipers
8/leg single leg glute bridges
Time cap: 15 min
EVF360
Part A
8 rounds, of 2 min AMRAP, 1 min off:
16 single DB thrusters 75/55 lbs
10 pullups
max lateral burpees over the DB in the remainder of the interval
Your score is the total sum of your burpees accumulated across the 8 rounds
Part B
4 rounds for quality:
12 alternating DB bench presses (6 per arm, holding the other DB in the lockout position)
10 BB floor wipers
8/leg single leg glute bridges
Time cap: 15 min
2022 01 08