Warm-up
6 AMRAP
:30 calf raises
:30 wall set
10 jumping jacks
10 long lunges
:30 calf raises
:30 wall set
10 jumping jacks
10 long lunges
Metcon
A.) Every 2min x 10min: (5 sets)
10 DB Bent Over Rows (5/side)
10 DB Hammer Curls (5/side)
10 DB Bent Over Rows (5/side)
10 DB Hammer Curls (5/side)
B.) 3 x 8min AMRAPs w/2min Rest btwn(28min)
Station 1:
Up ladder x 2s (2,2/4,4/6,6…etc)
KB Swings
Row Calories
Station 2:
Up ladder x 2s (2,2/4,4/6,6…etc)
100m run
Med Ball Squat Clean
Station 3:
Up ladder x 2s (2,2/4,4/6,6…etc)
Ring Rows
Plank Up Downs