Friday 5.22.2020

Gifford

Warm-up
5 Minutes AMRAP:
100 Meter run
6 Bird dogs
10 Sit-ups

Death By EMOM
15 Minute Cap
Minute 1 – 1 Burpee + 2 Alternating Dumbbell hang cleans (50/35)
Minute 2 – 2 Burpees + 4 Alternating Dumbbell hang cleans
Minute 3 – 3 Burpees + 6 Alternating Dumbbell hang cleans
Minute 4 – 4 Burpees + 8 Alternating Dumbbell hang cleans
Etc…
-Once you die twice-
AMRAP:
5 Burpees
10 Alternating Dumbbell hang cleans

You have 1 extra life in today’s workout. So if you fail take the next minute off and try again on the following minute.
Once you die twice complete the above AMRAP with the remainder of your time.



Cool Down
Seated hamstring stretch (30 seconds each leg)
Prone glute stretch (30 seconds each side)
Clasped Hands Extension (30 seconds total)

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