“Open workout 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, (20,14)
30 cleans, (135,95)
20 muscle-ups
At Home:
Warm-up:
2:00 Inch Worm into Spiderman each side
1:00/side Dynamic Pigeon
:50 Cat to Camels
:40 Quad Pulls
:30/side Lunge Hip Stretch
:30 Quick Scorpions
:40 Shoulder Taps
:50 Deadbugs
1:00 Russian Twists
5/side alternating walking lunges
10 Hollow Rocks
3/side Single Arm DB Strict Presses
4/side Single Arm DB Push Presses
4/side Alternating DB Cleans
4/side Alternating Renegade Row
AMRAP 18:
60 Walking Lunges
50 Hollow Rocks
40 Single Arm DB Push Presses
30 Single Arm DB Alternating Cleans
20 Alternating Renegade Rows