9 Minute AMRAP (12/2/19)

GROUP CLASS WORKOUT

Heat Up:
three Rounds
10 SA KB Excessive Pull
10 SA KB Press
20 Leap Change Lunges 

Ability Accent Work: (14 Minutes)
Construct: 7×eight Banded C2B
Welded: 7×four Strict C2B
Warrior: 7×three L-Sit Pull Up
*Full 2 HSPU after every set

MetCon:
Construct:
9 Minute AMRAP
9 Single Arm KB Press (either side)
12 SA DB OH Lunges (Select Weight)
10 Double Unders or 50 Single Unders

Welded:
9 Minute AMRAP
9 HSPU
12 SA DB OH Lunges (50#/35#)
35 Double Unders

Warrior:
9 Minute AMRAP
9 Strict HSPU
12 SA DB OH Lunges (75#/50#)
50 Double Unders

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