WARMUP
200m Run
Immediately into…
AMRAP x 5 MINUTES
10 Jumping Jacks
5 Russian KB Swings*
5 Reps of Pike to Push-Up
10 Jumping Jacks
5 Full KB Swings*
5 Tuck-Ups or Reverse Crunches
*Use a Light or Moderate KB for Warm-Up
WORKOUT
“QUEEN BEE”
7 ROUNDS FOR TIME*
14 V-Ups
14 DB Bench Press (50/35)**
14 KB Swing (70/53)
14 Burpees To Target***
*Increase Reps by 1 Each Round 14,15,16…
**Complete on Wall Ball or Bench.
***Target ideally 6′ above standing reach.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1&2 – Foam Roll
MIN 3 – :45 Child’s Pose
(No Measure)
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