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November 1, 2022

5 Rounds

12 Dumbbell Shoulder Rack Deficit Split Squat, Right

12 Dumbbell Shoulder Rack Deficit Split Squat, Left

16 Banded Side Lying Clam, Right

16 Banded Side Lying Clam, Left

24 Alternating V-Up/Leg Raises

30 Seconds Side Elbow Plank, Right

30 Seconds Side Elbow Plank, Left

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Part 1 - AMRAP 6 12 Wall Ball/Ball Thruster/Goblet Squat 8 Box Jump/Low Jumps/12 Weighted Box Step Ups *Rest 3 Minutes After Part 1 Part 2 Repeat Your Score from Part 1, For Time

AMRAP 20: 200m Run/250m Row/Ski Max Unbroken Strict Pull-ups/Inverted Row/Ring Row 200m Run/250m Row/Ski Max Unbroken Bench Press/DB Floor Press * Score Total Pull-ups + Bench

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