12032020
WARM UP
~5:00 Cardio
then
~5:00 Mobility
8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats
2 Minutes Rest
8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups
FINISHER
1 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats
2 Minutes Rest
8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups
FINISHER
1 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP
FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)
~5:00 Cardio
then
~10:00 Mobility
5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees
FINISHER
1.5 Mile Run/Jog