Prep

Equipment Required: Blue/Red band

1) 4 Spiderman Lunge each

    5 Single Leg Upward Dog to Standing each

2) AMRAP 6:

– 3 Shin Box + Forward Fold each

– 6 Band Overhead Squats

– 9 Scap Pull-ups

A.

With a running clock

0:00 – 7:00 AMRAP

16 Wall Balls (20/14)

12 Burpee Box Jumps (24/20″)

8 C2B Pull-ups

-Rest 2:00-

9:00 – 16:00

Max Distance Row or Run

-Rest 2:00-

18:00 – 25:00 AMRAP

16 Wall Balls

12 Burpee Box Jumps

8 C2B Pull-ups

– Goal: Come within one round of AMRAP #1 score on AMRAP #3. 

– One person works – split in half. 

– This is designed to keep the level of intensity relatively high for both AMRAPs, so scaling should allow for each partner to complete their work without stopping.

– Rx+: (30/20) (Burpee Box Jump-overs)

– Scale C2B to pull ups or assisted ring pull ups.

B. 

KB Curls

5 minutes

3 x 8-10

Rest 60s between each set