AMRAP x 5 MINUTES

8/6 Cal Bike (Easy Pace)

6 Air Squats

6 Alt. Elbow Punches

6 Tuck-Ups

Into…

AMRAP x 3 MINUTES

6/4 Cal Bike (Hard Pace)

6 Front Squats

6 Alt. V-Ups or V-Ups

Squat*

*Option for Overhead, Front, or Back Squat. Keep Weight Moderate across all sets.

(Score is Weight)

8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (75/55)

TABATA 2 – Alt. V-Ups

TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (35/25)

8 SETS EACH (:20 ON/ :10 OFF)

TABATA 1 – Front Squats (45/35)

TABATA 2 – V-Ups or Tuck-Ups

TABATA 3 – Max Cal Bike

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (20/15)

:30 Overhead Wall Stretch*

20 Banded High Pulls

10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.

**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

3-3-2-2-1-1

Split Jerk*

*Start Moderate and build to Heavy.

(Score is Weight)

20 Russian Twists

15 Plate Ground to Overhead (Athlete Choice)

10 Up-Downs

(Score is Rounds + Reps)