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