AMRAP 10
2,4,6,8.10,12….
Assault Bike Calories
Alternating DB Snatch
– Rest 2:00 –
AMRAP 10
2,4,6,8.10,12….
Ring Rows
Plank Up-Downs
Box Dips
**25 Dubs after each round (50 Singles)**
– Rest 2:00 –
AMRAP 10
2,4,6,8.10,12….
Russian Twists
Flutter Kicks
Supermans
Kipping Knee RaisesScore = Rounds + Reps of final AMRAP 10

Intent: All three AMRAPs consist of increasing ladders. The first is highlight aerobic, the second is upper body dominant, and the third is core. Each one presents and fun new challenge, always make sure with these style workouts to pace out of the gate. Don’t come out too hot and motor through the early rounds of lower reps because they do catch up, and they catch up fast!