WARMUP
AMRAP X 10 MIN
1 min Cardio Choice
10 Figure 4’s
10 Alt. Samson Lunges
10 Scap Push-Ups
10 Alt. Leg Swings
10/10 Split Squats
10 Tempo Push-Ups (31X1)
10 Alt. Knee to Chest Steps
10 Walking Lunges
10 Push-Ups or Hand Release Push-Ups
WORKOUT
AMRAP x 16 MINUTES
400m Run (Option for 500/400m Row if weather is questionable)
15 Hand Release Push-Ups
30 Walking Lunges
(Score is Rounds + Reps)
FINISHER
3 SETS
12-15 DB Flyes*
12-15 DB Pullovers*
12-15 Bent Over Reverse Flyes
*Option to use Bench or Wall Ball.
-Rest As Needed b/t Sets-
(No Measure)
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