AMRAP 5:
12/9 Bike *or* 15/12 Row
12 Pulls Ups (Rx+ Chest to Bar Pull-ups)
9 Front Squats 95/65 (Rx+ 135/95)
Rest 5 Minutes
AMRAP 5:
9/6 Bike *or* 12/9 Row
9 Pull Ups (Rx+ Chest to Bar Pull-ups)
6 Front Squats 115/75 (Rx+ 155/105)
Rest 5 Minutes
AMRAP 5:
6/3 Bike *or* 9/6 Row
6 Pull Ups (Rx+ Chest to Bar Pull-ups)
3 Front Squats 135/95 (Rx+ 185/135)
## DESCRIPTION
* We’ll alternate between 5-minutes on and 5-minutes off in these faster paced intervals
* Enter total *REPS* completed for each AMRAP
* Your score will be the sum total of these three efforts
## FRONT SQUATS
* Choose weights for each round that can be completed in 1-2 sets
* The bar is taken from the floor
## CHEST TO BAR PULL-UPS
* Choose a rep number or variation that you can complete within 2 sets for all rounds
* Athletes with no goals of competing can sub strict pull-ups or chin over bar pull-ups for these
## Skill Conditioning
For Max Pistols:
Minute 1: 25 Double Unders + Max Alternating Pistols
Minute 2: 25 Double Unders + Max Alternating Pistols
Minute 3: 25 Double Unders + Max Alternating Pistols
Minute 4: Rest
Minute 5: 25 Double Unders + Max Alternating Pistols
Minute 6: 25 Double Unders + Max Alternating Pistols
Minute 7: 25 Double Unders + Max Alternating Pistols
## HOME GYM
AMRAP 5:
15 Shuttle Runs (10 Meters)
12 Alternating Dumbbell Plank Rows
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
12 Shuttle Runs (10 Meters)
9 Alternating Dumbbell Plank Rows
6 Double Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats
## Run Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Fast
# GENERAL WARM-UP #
## 30 Seconds Each
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridge (Right) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Single Leg Glute Bridge (Left) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)
Arch Hold [Video](https://youtu.be/uHWynZ3tmvU)
Wall Squats [Video](https://youtu.be/5Q32xkPbg2A)
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# MOBILITY #
## Pigeon Pose + Wrist Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=V4M87keFNCI)
# PRACTICE ROUND #
9 Shuttle Runs (10 Meters)
6 Alternating Dumbbell Plank Rows
3 Double Dumbbell Front Squats