For Time:
40 DB Snatches (22.5/15kg)
50 Toes To Bar
60 Box Jumps (24”/20”)
70 KB Swings (32/24kg)
80 Burpees
Open gym challenge, or in class (limit 5 per class)
“2019 AGOQ Workout 2”
For Time: (30:00 cap)
80 Bar Facing Burpees
4000m Row
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM