JUNE 20, 2020

BUILT CLASS

1. Strength Complex

3-5 unbroken sets of:

6 Deadlifts +

6 Upright Rows +

6 Squat Cleans +

6 Front Squats +

6 Push Press +

6 back squats

*12 Minutes

2. Conditioning

AMRAP 8:00

12 Russian KBS (#53/#35)

12 Reverse Goblet Lunges (#53/#35)

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FitHome WOD

Class General Warm Up

10 Glute Bridges

10 Glute Bridges with reach across

20 Hammy Bridges

20 Marching Bridges

10 Air Squats

10 Squats with T-Spine Twist

1 minute fast feet in place

Workout

2 Rounds

5 per side Goblet Bulgarian Split Squat

5 per side Lateral KB Goblet Squat (cossack - recommended unweighted)

5 per side KB Goblet Reverse Lunge

10 Mixed KB Squats (switch KB after 5)

10 Unbalanced single KB Squats

(8 minutes cap - finish early? go for a few more reps!)

Rest 2 minutes after the 8 minute cap

For time:

100 Russian KBS

*Every time you break do 10 Jumping Lunges

Extra

4 minute AMRAP:

Sit - Ups