WARM-UP
AMRAP X 4 MINUTES
100 M RUN
4/4 SINGLE ARM FRONT RACK LUNGES
4/4 T-SPINE ROTATIONS
4 FORWARD SHOULDER ROLLS
4 BACKWARD SHOULDER ROLLS
INTO…
AMRAP X 4 MINUTES
100 METER RUN
4/4 SINGLE ARM DB STRICT PRESS
4/4 SINGLE ARM DB OVERHEAD LUNGES
4/4 SINGLE ARM UPRIGHT ROWS
INTO…
5 MINUTES MOBILITY UPPER BACK / SHOULDERS
STRENGTH
PUSH PRESS
1X5 @ 75%
1X3 @ 85%
1X1+1 @ 95%
WORKOUT
AMRAP X 15 MINUTES
400 METER ROW
20 PUSH PRESS (75/55)
200 METER ROW
20 OVERHEAD ALT. LUNGES
(SCORE IS ROUNDS + REPS)
AB CHALLENGE
:30 SCISSORS
:30 STRAIGHT LEG CRUNCHES
