WARMUP
8 min AMRAP
20 sec High knees
20 sec butt kickers
20 sec squats
20 sec quad stance (tabletop with knees 1” off the ground)
8/8 SA suitcase deadlift (DB or KB)
8/8 SA Clean (DB or KB)
8/8 DB/KB around the world
WORKOUT
EMOM X 15 min
Min 1 – Max reps Burpees
Min 2 – Max reps Ring Rows
Min 3- Max Box Jumps (scale Step Ups)
Min 4 – Max DB Thrusters (Athlete’s Choice)
Min 5 – Rest
(Score is Total Reps)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)
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