Warm Up: 1 Mile Bike
AMRAP 5 MINUTES:
:30 Wall Sit or Palio Chair
20 Plank Shoulder taps
10 Walking Lunge
5 Burpee or 10 push up
Back Squat: 3,3,3,3,3+
work up in weight each set
on 5th set go for max rep
Scale to DB Front Squat as needed
Go as far ass possible in 20 minutes:
10 - 20 - 30 - 40 - 50 and so on
- Wall Ball or Air Squat
- Pull Up/ Ring Row
- Calorie Row or Ski