Warm Up: EMOM x 5
200m Row
Farmer Carry
Kneeling Ball Slam
Lateral Band Walk
Lunge W Spiderman Twist
Performance: EMOM x 12 Minutes
MIn 1 - 10 - 15 Box Dips
Min 2 - 12 Rolling Tricep Extensions*
Min 3 - Max Unbroken Push Ups
*https://www.youtube.com/watch?v=ruCGAgieW4I
Tripple AMRAP
AMRAP x 5 Minutes
10/8 Cal Bike
10 Alt Db Snatch
10 Sit Up
-rest 1 Minutes-
Repeat 2 more times!
Score = total rounds + reps
Fitness: Every 2 Minutes for 5 sets
15 Sit Ups
8 Burpees
6 Ring Rows
Rest 2 Minutes
then….
AMRAP x 10 Minutes
1 Prowler Down and Back
10 Kb Swing
20 Mountain Climbers
30 Jump Rope