Warm Up: 400m or down and backs
3 min of cardio shooters choice:
Jump rope/ Step Up/ JJ/ Skater/ Hollow Hold
Performance: AMRAP 8 minutes (Set 1) Total Reps
10 t2b
15/10 Calories Bike
-Rest 2:00
AMRAP 8 minutes (Set 2) total reps
5 Atomic Burpee
200m Run (=1 rep)
-Rest 2:00
AMRAP 8 minutes (Set 3) Total Reps
20 DB Snatch
20/15 Calorie Row
Fitness: 4 Rounds
12 BB/ Db Step Ups (6/6) *add weight as you go
:20 Battle Rope
Prowler 2 way
:20 kb Swing
21 - 15 - 9
Thruster
Med Ball Sit Up
Calorie