WARMUP
AMRAP x 3 MINUTES
5 Scap Pull-Ups
5 Up-Downs
10 Sit-Ups
5 Slam Ball G2OH
INTO…
AMRAP x 3 MINUTES
5 Kip Swings
5 Burpees
5 Slam Balls
10 Slam Ball Reverse Lunges
WORKOUT
AMRAP x 21 MINUTES*
10 Pull-Ups
12 Burpees
10 Sit-Ups
12 Slam Balls (30/20)
*Every 3:00 not including 0:00, perform a 20/15 cal row or 15/12 cal bike.
(Score is Rounds + Reps)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
10 Pull-Ups
12 Burpees
10 Sit-Ups
12 Slam Balls (30/20)
*P1 performs cardio while P2 does AMRAP. Once P1 returns, they will pick up where P2 left off. P2 then performs cardio.
(Score is Rounds + Reps)
POST WORKOUT STRENGTH
2-3 SETS
10/10 Banded High to Low Wood Chops
-Rest :30-
20 Banded Alt. Deadbugs
-Rest :30-
Max Banded Hammer Curls
-Rest as Needed b/t Sets-
(No Measure)
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