Monday, November 25, 2013

AMRAP Fitness Workout #219


Day 27/56

CONDITIONING:
Complete the following:

5 Rounds:
Bear Complex @ 55% of your Push-Press 1 RM

*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Reset

Then;
30 Burpees

INTENSITY:
AMRAP; 5 Minutes
5 KB Swings (2p/1.5p)
5 Ball Slams (20/12)
10 Double Unders

RESET:
10 Calorie Row
6 Turkish Get-Ups
50 Mountain Climbers
60s Plow Pose