WARMUP
2 min Bike then
8 min AMRAP
6 Cat Cow
8 Bootstrappers
10 Bird Dogs
6 Squats w/Thoracic Twist
6 MB Front Squats
6 Wall Balls
SKILL
ON AN 8:00 RUNNING CLOCK…
Dip Practice*
*Gymnastics Options…
Bar/ Bench Dips
Top/ Bottom Ring Hold
Strict Ring Dips (Banded Optional)
Kipping Ring Dips
(No Measure)
WORKOUT
AMRAP x 18 MINUTES
Max Cal Bike*
*Every 3:00 not including 0:00 complete 10 Unbroken Wall Balls (Athlete Choice) + 15 Sit-Ups.
(Score is Total Cals)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 KB Calf Smash
10/10 SLOW Rower Hamstring Curls
-Rest as Needed b/t Sets-
(No Measure)
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