“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

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