Major-Joint Mobility Then 3x for Quality: 10 alternating side-to-side stretches (= Cossack without squat) 5 scapula push-ups 10 hand-releases (midline!) 5 strict sit-ups
WORKOUT
For Time 50-40-30-20-10 reps for Alternating Cossack squats 30-25-20-15-10 reps for Hand-Release push-ups 50-40-30-20-10 reps for Sit-ups
MUSCLE BEACH
AMRAP in 19 minutes 800m run Then, 5 Rounds of: 27 Air Squats 18 Alternating DB Snatches 15/20 kg Remaining time of AMRAP = resting time
AMRAP 19 400m run Then, 5 Rounds of: 18 DB Goblet squats 15/20 kg 9 Hang Power Snatches 25/40 kg If you finish (below 38 min), start again on the run. ... See MoreSee Less
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