WARMUP
AMRAP x 4 MINUTES
:20 Row (Legs ONLY)
:20 Row (Arms ONLY)
8 Med Ball Push Press
6 Bootstrap Squats
4 Alt. Groiners
INTO…
AMRAP x 4 MINUTES
:40 Full Body Row
8 Med Ball Thrusters
8 Alt. Lunges
8 Tuck-Ups
WORKOUT
5 SETS
ON A 4:00 RUNNING CLOCK…
40 Alt. Lunges
20 Toes to Bar
20 Wall Balls (20/14)
Max Cal Row in Remaining Time…
-No Additional Rest b/t Sets-
(Score is Total Cals)
PARTNER OPTION
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
24 Alt. Lunges
12 Toes to Bar
12 Wall Balls (20/14)
*P1 completes a full round while P2 completes Max Cals on the Rower. After P1 finishes the round, partners switch roles.
(Score is Total Cals)
OPTIONAL FINISHER
2 SETS
15 DB Wide Curls
:30/:30 Side Plank Hold
-Rest 1:30-
2 SETS
15 DB Hammer Curls
1:00 Plank Hold
(No Measure)
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