Running Warm – Up
30 min AMRAP:
400m Run + 20 ring rows + 20 wallballs + 1 minute plank
500m Row + 20 side hop box jumps + 20 mountain climber push-up + 30 seconds/side side plank
Running Warm – Up
30 min AMRAP:
400m Run + 20 ring rows + 20 wallballs + 1 minute plank
500m Row + 20 side hop box jumps + 20 mountain climber push-up + 30 seconds/side side plank
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
8 Min AMRAP 250m Row 10 Ring row 12 DB Deadlift 2 min in between 8 Min AMRAP 250 m row 8 pullup 12 DB Hang clean 2 min in between
Front Squat 3 sets 10 reps 12 min AMRAP 6/8/10/12/14 +++KB swings Calories Step back Lunges
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