Wednesday, August 1

30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Deadlifts

50 Hspu (Time)

For Time: 50 Handstand Push-ups Rx+ Strict 6:00min Time Cap

Strict Pullups (Max Effort Strict Pull-ups )

5:00min to establish Max Effort set of pull-ups

"Hot Sauce" (AMRAP - Reps)

AMRAP 3 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) rest 3 minutes 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65) rest 3 minutes 15/11 Calorie Row 15 Lateral Erg Burpees Max Overhead Squats (115/80) rest 3 minutes 12/9 Calorie Row 12 Lateral Erg Burpees Max Overhead Squats (135/95)

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