DYNAMIC WARM-UP


PART 1

3 Rounds
10 DB Back Fly’s @ 4020
10 Weight Floor Back Extension
:20 Hollow Hold Or GHD Hollow Hold

 
PART 2

“BLINKY-PINKY-INKY… SORRY CLYDE”
(W/ A Team Of 3, Each Person Starts On Different Station)

8 Min AMRAP
6 Back Squats 185/125 (From Rack)
12/9 Cal Row  

Rest 2 Min

8 Min AMRAP
6 Alt DB Squat Snatches 
9/6 Cal AB

Rest 2 Min

8 Min AMRAP
3 Rope Climbs
3 Sprints 

-Modify
-Lighter Bench
-Rope Climbs = Elevated Ring Rows