4/14/25
- John McGuire
- Apr 13
- 1 min read
Warm up
AMRAP4
4 Cat cows
8 Extremely Climbers
10 Hand release push ups
8 Cossack squats
10 Speed skaters
Strength
Bench Press and Underhand grip barbell row
1x15, 1x12, Then build a heavy 9
Then
3-5 Rounds
6 bench presses
6 Unbroken heavy wall ball 30/206 Underhand grip rows
10 KB high pulls 50/35
FINISHER
AMRAP10 with a partner
A-150 FT Front rack carry
B-10 Renegade rows + as many push ups as possible til partner A is finished
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