Prep
Equipment Required: Blue/Red band
1) 4 Spiderman Lunge each
5 Single Leg Upward Dog to Standing each
2) AMRAP 6:
– 3 Shin Box + Forward Fold each
– 9 Scap Pull-ups
A.
With a running clock
0:00 – 7:00 AMRAP
16 Wall Balls (20/14)
12 Burpee Box Jumps (24/20″)
8 C2B Pull-ups
-Rest 2:00-
9:00 – 16:00
Max Distance Row or Run
-Rest 2:00-
18:00 – 25:00 AMRAP
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups
– Goal: Come within one round of AMRAP #1 score on AMRAP #3.
– One person works – split in half.
– This is designed to keep the level of intensity relatively high for both AMRAPs, so scaling should allow for each partner to complete their work without stopping.
– Rx+: (30/20) (Burpee Box Jump-overs)
– Scale C2B to pull ups or assisted ring pull ups.
B.
5 minutes
3 x 8-10
Rest 60s between each set