Workout for Friday, November 12

Gym Workout

6:00 AMRAP:
Double Pulsing Burpee

3:00 rest

6:00 AMRAP:
10 Hang Power Snatch (75/55)
20 Lateral Jumps over Barbell

3:00 rest

6:00 AMRAP:
8 Double DB Push Press
8 Double DB Front Squat

(DB needs to be same for both movements, and should be able to complete at least 1 unbroken round before setting db down.)

At Home Workout

Warmup:
6:00
30 DU/SU/Jumping Jacks
8 cossack squat
8 push-up w/t-rotation
8 superman raise

Part A:
12:00 AMRAP:
10 Laying knee tuck
8 Bent-over Row R arm
10 double pulsing goblet squat
8 bent-over row L arm

Part B
15:00 running clock:
4 rounds:
25 jumping air squat
20 sit-ups
15 narrow hand push-up

AMRAP in remaining time:
Burpee

**Push the burpee**