WARMUP
1-2 ROUNDS
5 Kang Squats
10 Banded Pull Aparts
5/5 Moose Antlers
10 Banded Pass Throughs
Into…
AMRAP x 6 MINUTES
20 Alt. High Knees
10 Air Squats
20 Alt. Butt Kickers
10 Banded Overhead Squats
30 sec Row
EXTENDED WARMUP
EMOM x 6 MINUTES
MIN 1 – 5 Overhead or Front Squats*
MIN 2 – 150/100m Row
*Start light and build up to or past workout weight.
(Score is Weight)
WORKOUT
ON A 4:00 RUNNING CLOCK…
150/100m Row
25 Sit-Ups
25 Overhead Squats (95/65)
-Rest w/ Time Remaining-
ON A 6:00 RUNNING CLOCK…
350/300m Row
35 Sit-Ups
20 Overhead Squats (115/75)
-Rest w/ Time Remaining-
ON A 8:00 RUNNING CLOCK…
750/600m Row
45 Sit-Ups
15 Overhead Squats (135/95)
(Score is Total Time)*
*If the OHS is not an option, change to Front Squat. Take time it took to finish each section and add together to get total time. EX: 2:30 + 4:15 + 6:25 = 13:10 total time.
OPTIONAL AFTER PARTY
3 SETS FOR QUALITY
15 Banded Upright Rows
10 Banded Ws
5/5 Prone Leg Lifts*
*Begin lying on stomach. Option to bend one knee or keep the leg straight. Raise the leg by squeezing the glute. Make sure to keep the back flat.
-Rest as Needed b/t Sets-
(No Measure)