WARMUP
AMRAP x 3 MINUTES
3 Scap Pull-Ups
3 Scap Push-Ups
3 Push-Up to Down Dog
Into…
AMRAP x 3 MINUTES
3 Vertical Jumps (Soft Landing in ¼ Squat)
3 Reps of Lunge-Lunge-Squat
3 Slow DBL DB or KB Deadlifts
WORKOUT
4 SETS*
10 Toes to Bar or Toes to Something
20 Box Jumps (24/20)
30 Push-Ups or Knee Push-Ups
40 Walking Lunges
200m DB Farmer Carry (Athlete Choice)
*Option to Wear 20/14 Weight Vest
-Rest 2:00 b/t Sets-
(Score is Total Time)
OPTIONAL AFTER PARTY
2-3 SETS
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
Share this page