01.11.2021 | Monster Mash

3 Rounds for time of:
12 Bar-facing Burpees
9 Thrusters, 115/75
6 Ring Muscle-ups

Amrap 7 minutes of:
7 Kettlebell Swings, 70/53
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205

*Rest 5 minutes between workouts


Dumbbell Version…

3 Rounds for time of:
12 Dumbbell-facing Burpees
9 Dumbbell Thrusters, 50's/35's
6 Ring Muscle-ups

Amrap 7 minutes of:
10 Dumbbell Swings, 50/35
7/5 Calories, Air bike

5 Rounds for time of:
50 Air Squats
25 Sit-ups
15 Dumbbell Deadlifts, 50's/35's

*Rest 5 minutes between workouts

 

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!


Share this post


Leave a comment