Prep:
3min Easy Row
+
Dynamic Warm Up

Fitness

A. 3 Sets:

5 Empty Bar OHS
30 Single Unders
30 sec/side Side Plank
rest 30 sec

B. AMRAPs 85%

5min
10m Shuttle Run x6 (Down and back = 2)
5 Push Ups
10 Air Squats

rest 3min

5min
15 cal Row
10 Burpees

rest 3min

5min
8 OHS 95/65
32 DU

rest 3min

5min
AB for cals

Can switch order if needed and share equipment.

 

Essentials

A. 3 Sets:

5 Empty Bar OHS
30 Single Unders
30 sec/side Side Plank
rest 30 sec

B. AMRAPs 85%

5min
10m Shuttle Run x6 (Down and back = 2)
5 Push Ups
10 Air Squats

rest 3min

5min
15 cal Row
10 Burpees

rest 3min

5min
8 OHS 45/35
32 DU

rest 3min

5min
AB for cals