Author: Dennis Lesniak

Warm up 2 rds 5 cat cows 20 bird dogs 20 dead bugs 10 deck squats Workout A Amrap 3 9 hang power clean 9 bbh 18 Russian swings Rest 3 3 rds Rest 5 Workout B Amrap 3 15 A squats 15 v ups 15 Russian swings Rest three Three rds

Warm up 3 rounds 10 wall squats 20 cossack squats 10 supermans 20 knee push aways each side Strength Back squat 8 sets of 3 4” pause at the bottom of reps 1 and 2 Between sets perform 10 banded good mornings Workout Run 25 push ups 50 toes to bar 25 push ups Run

It’s gay if you think about it… Amrap 50 50 Wallballs 50 BJ’s 50 Snatches 400m Ball Carries