A) 10 minute AMRAP for quality:
8 db Arnolds press (35-50lb/25-35lb)
6 db deficit tempo push-ups (tempo 1111)
4 wall walks
*For deficit, hands on the heads of the db, chest touches ground. 1 sec pause in plank and one second pause with chest touching ground, Modify to no deficit.
*Wall walk mods:
Reduce reps to 2 instead of 4
Partial wall walks
Inchworm to extended plank
B) 15 minute AMRAP for quality:
12 double kb deadlifts (2x53/35lb)
Moderate bike/ski erg/run/row for 1 minute
10/leg kb farmers carry reverse lunges**
Moderate bike/ski erg/run/row for 1 minute
8 tempo double kb front rack squats (tempo 2020)
**Do all lunges on one leg first, then all lunges on the other leg
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