TheBoltBlog

Workout 16.1

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

Push Press 5×5
+
40 KB Swing 53/35
80 Double Unders
400m Run
30 KB Swing
60 Double Unders
400m Run
20 KB Swing
40 Double Unders
400m Run

Sprint Intervals
4 sets
30 Wall Ball
20/15 Cal Row
10 Power Clean 135/95
rest 3min
+
100 Hollow Rocks

E2MOM for 6 sets
3 Snatch
+
AMRAP 12
3 MU
6 Bar Facing Burpees
9 DL 135/95

1RM Back Squat
+
Jackie
1000m Row
50 Thrusters 45/35
30 Pull Ups

5 sets
7 TnG DLs
21 UB Wall Ball
40 Double Unders
100m Run
– rest 2min
+
3 Rounds for Quality
30s Bat wings
10 Lateral Plate Raise