Warm Up
AMRAP x 3 MINUTES (Chill!)
5 Scap Push-ups
5 Scap Pull-ups
5 Knee Raises
5 Jumping Jacks
AMRAP x 3 MINUTES (Flow!)
5 Barbell Front Squats
5 Barbell Push Press
5 Barbell Thrusters
5 Jumping Jacks
Skill
3 SETS*
4 Empty Barbell Back Rack Thruster +
4 Knees to Elbow +
4 Pull-Ups
*Can come off the bar b/t movements. If Back Rack Thruster is too challenging, perform normal Thruster
BENCHMARK PARTNER WORKOUT IN TEAMS OF 2
«THE MAGNIFICENT 7»
AMRAP x 28 MINUTES*
7 Back Squats
7 Push Press
7 DB Thrusters
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps
*Partners will go every other movement.
Ex: P1 does 7 Back Squats, P2 does 7 Push Press, P2 does 7 DB Thrusters, etc…
While P1 works, P2 rests