AMRAP x 35 MINUTES*
400m Run
500m Row
1000m Bike
20 Perfect Push-Ups
30 Sit-Ups
40 Walking Lunges
1:00 Athlete Option**

*Goal is to move steadily for all 35 minutes.

**Athlete Choice (can pick one or mix it up!)...
Hollow Hold or Rocks
Plank Hold or Plank Shoulder Taps
Glute Bridge Hold or Bridge-Ups
Quad Heel Touches
Sit-Thrus

(Score is Rounds + Reps)

PARTNER AMRAP - 4 MIN
P1: Row (Moderate Pace, Nasal Breathing)
P2: Completes (then athletes switch!)
8 Groiners
8 Scap Push Ups
8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP - 4 MIN
P1: Row (Moderate to Fast Pace)
P2: Completes (then athletes switch!
8 BB RDL’s
8 BB Hang Muscle Cleans
8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

AMRAP x 7 MINUTES
1-2-3-4...and so on
Bar Muscle-Ups
2-4-6-8..and so on
Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES
Pick-Up Where You Left Off!

(Score is Rounds + Reps)

3 SETS
30 MB Russian Twists or 15/15 Side Throws
20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.

(No Measure)