Jacked in the Box


Warm Up:
3 minute machine
2 minute squat hold
2 Rounds:
15 air squats
10 lunges
5 strict pull ups/10 ring rows

Accessory Work: 14 minutes
50 weighted sit ups
4×8 single leg kettle bell deadlifts (each leg)
30 tempo goblet squats (slow on the way down, fast on the way up)

Welded & Welded Lean:
4 minute AMRAP
25 burpees
max calorie row
2 minute rest
4 minute AMRAP
50 wall balls
max calorie bike
2 minute rest
4 minute AMRAP
75 AbMat sit ups
max calorie ski
*Score is total calories.


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