WARM-UP
AMRAP X 5 MINUTES
:30 ROW (LIGHT - MODERATE)
4 ALT. SAMSON LUNGES
8 HOLLOW ROCKS
4 UP-DOWNS
8 AIR SQUATS
INTO…
AMRAP X 5 MINUTES
:30 ROW(HARD)
4 KANG SQUATS
8 SIT UPS
4 BURPEES
8 JUMP SQUATS
STRENGTH
FRONT SQUAT
4X8 (BUILD TO MODERATE WEIGHT. KEEP WEIGHT THE SAME FOR ALL 4 SETS)
WORKOUT
AMRAP X 15 MINUTES
20/15 CAL ROW
15 SIT-UPS
10 DB FRONT SQUATS(ATHLETES CHOICE)
5 BURPEES
(SCORE IS TIME + REPS)
