AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
With a partner, trading off as desired:
For Time:
200 Double Unders
800m Run/1000m Row
50 Box Jumps (24/20)
800m Run/1000m Row
50 Jumping Lunges
800m Run/1000m Row
50 Bar-Touch Burpees
Must go in that order. One partner working at a time.
AMRAP x 14 MINUTES
500m Row
21 Air Squats
15 Shoulder to Overhead
Scaled (45/33 or DBs)
RX+ (95/65)
RX (65/45)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Burpee to Target*
*Ideal target height is 6″ above standing reach
OPTIONAL FINISHER
NOT FOR TIME
2-4-6-8-10-8-6-4-2*
Barbell Bicep Curls
Bent Over Row
*For both movements, both arms move at the same time.
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m…
Rest Remainder
STATION 2
2:00 Max Sit-ups…
Rest 1:00
STATION 3
2:00 Max Box Jump…
Rest 1:00