WARM-UP
AMRAP X 7 MINUTES
1:00 CARDIO CHOICE
7 VERTICAL ROWS
7/7 SPLIT SQUATS
7 BARBELL STRICT PRESS
14 ALT. V-UPS
WORKOUT
FOR TIME
60/50 CAL CARDIO CHOICE
50 BACK RACK LUNGES (95/65)
5 ROPE CLIMBS
50/40 CAL CARDIO CHOICE
40 BACK RACK ALT. LUNGES
4 ROPE CLIMBS
40/30 CAL CARDIO CHOICE
30 BACK RACK ALT. LUNGES
3 ROPE CLIMBS
(SCORE IS TIME)
FINISHER (OPTIONAL)
2-3 SETS
8-10 BARBELL ROLLOUTS
12-15 BARBELL HIP THRUSTS.
