ACTIVATION

8 Mins. for Quality

5 Air Squats (3 Second Pause at the bottom)

10 Scapular Push-Ups

10 PVC Pass Throughs

200m Row

Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Thrusters (50’s/35’s)

Body Armor (A)

AMRAP 2:

Renegade Rows (50’s/35’s)

Rest 1 Minute

AMRAP 2:

Renegade Rows (50’s/35’s) https://youtu.be/wNuGQC_s65o