WARMUP
2 min Row
Into…
10 min AMRAP
10/10 Leg Swings
5 Bootstrappers
10/10 Staggered Stance Good Morning
20 Shoulder Taps
10 Scap Push-Ups
10 Glute Bridges
10 Slow Deadbugs
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Ring, Box, or Bench Dips
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
25/20 Cal Row
20 Russian KB Swings (53/35)
400/300m Bike
10 Ring Dips
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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