01/01/2023 Sunday’s Workout
by Ana Liston
WARMUP
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1- WB Squats
MIN 2 – Row (EZ Pace)
MIN 3 – Up Down
MIN 4 – Row (Moderate Pace)
MIN 5 – WB Push Press
MIN 6 – Row (Workout Pace)
WORKOUT
“TWENTY TWENTY WHO”
EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)
MIN 3 – Max Burpees*
MIN 4 – Rest
*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2โฆ
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls (20/14)
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.
(Score is Rounds + Reps)
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