Wednesday 7/15

15
Jul

Wednesday 7/15

Workout #1:

AMRAP 12 
5 Pull Ups / Ring Rows 
10 Deadlift  (155/105)
15 Kettlebell Swings

Aim for unbroken sets of “medium weight” Deadlift and Russian/eye-level Swings.

Rest 6 

Workout #2:

AMRAP 12 
5 Handstand Push-Up / 5 Dumbbell Z-Press
10 Front Squat (95/65) 
15 Sit Ups

Control lockout of both HSPU and Z-Press for a second, and take no more than two sets to get through Squats.

At-Home Version:

AMRAP 12
5 Controlled Bent-Over Single Arm DB/KB Row per arm
10 Alternating Single-Arm DB Deadlift (5 per arm, chest up tall, switch hands with weight on the ground)
15 Single-Arm DB/KB Swing (stick with one arm for an entire round)
Rest 6
AMRAP 12
5 Single-Arm Z-Press per arm / Single-Arm Push Press if weight is too heavy for Z-Press
10 DB/KB Goblet Squat
15 Sit Ups