-Warm Up-
EMOTM 4
Minute 1 – :30 jumping jacks + 20 lunges
Minute 2 – :30 high knees + 10 plate/backpack deadlifts
Into..
AmRaP 3
3 up/downs
5 plate ground to overhead
5 plate press
-Skill/Strength
5 SETS
:20 MAX Cal. Bike/Row
:40 Recovery Bike/Row
-No Rest b/t Sets-
(Score is Total Number of Calories)
-Rest 2:00-
AMRAP 7
10 Plate Ground to Overhead
10 Plate Press-Outs
100m Run
***NO EQUIPMENT VERSION***
5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Rest b/t Sets-
-Rest 2:00-
AMRAP 7
10 Backpack Ground to Overhead
10 Backpack Press Outs
100m Run
(Score is Rounds + Reps)
