“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:


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



60 Walking Lunges

50 Hollow Rocks

40 Single Arm DB Push Presses

30 Single Arm DB Alternating Cleans

20 Alternating Renegade Rows