“VIP”

Every 2 Min For 16 Minutes:
1. Front Rack KB Step Ups x 8 Each Leg
2. Rower Pike-Ups x 15

AMRAP 10:
10 Alt. Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24/20)

The Dumbbell Snatch

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

**Scores are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout.**

The AbMat Sit-Up
The Deadlift