“FULL SPINAL”
For time:
66 double unders
33 deadlifts 225/155
66 double unders
33 chest to bar pull ups
66 double unders
33 alternating dumbbell snatch 50/35
66 double unders
33 hip extensions
66 double unders
33 devils press 50/35
Fact: There are 33 vertebrae in the spine
Note: This is an all back and double unders workout, scale the volume and weight accordingly. Scaling is not a crime. Going too heavy or doing something you shouldn’t is.
Time intent: 15/20min
BURN
“INCINERATOR”
1,400 sec AMRAP (23min)
100/80 cals bike
100 situps
100/80 cals row
100 squats
Fact: The minimum temperature of an incinerator is 1,400 degrees Fahrenheit
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
1 mile run
Weightlifting
Snatch press 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min