A. GENERAL (4:00)
Put on a Tabata Song
- Plate Taps x 2
- In and out squat on plate x 2
- Plate in and out hops
- Plate Thrusters

B. SPECIFIC (12:00)
Grab Workout weight for DBs
Thrusters
10 Air Squats
10 DB Thrusters (holding single DB on extremities)
5 DB Thrusters @ workout weight
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Jump Rope
30 single unders
10-30 Double Unders
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Machine
2 sets
20 Sec Easy
20 sec Moderate
20 sec Hard

5 sets of 5 minute Amrap, Rest 2:00 between amraps

Amrap 1, 3 & 5
10 DB Thrusters @ 50/35 lbs x 2
10 Burpee over DBs, Lateral
50 Double under

Amrap 2 & 4
Max Distance on Rower, Bike, Ski or Runner

Score: Each set for Rounds & Reps
TC: 33 minutes
KG: 22.5/15 (12/7.5, 15/10)

Scaling Options
Beginner
Amrap 1,3 & 5
8 DB Thrusters @ 25/15 lbs x 2
8 Burpee Step over DBs
50 Single under

Amrap 2&4
As written

Intermediate
Amrap 1,3 & 5
10 DB Thrusters @ 35/20 lbs x 2
10 Burpee Step over DBs
50 Double under

Amrap 2&4
As written

Conga line style, In teams of 3

5 sets of 5 min Amrap, Rest 2:00

8 DB Thrusters @ 50/35 lbs x 2
8 Burpee over Plate
8/6 Cal Machine

Score: Each set for rounds & Reps
TC: 33 minutes
KG: 22.5/15

Scaling Options
Beginner
6 DB Thrusters @ 25/15 lbs x 2
6 Burpees
6 Cal Machine

Intermediate
8 DB Thrusters @ 35/20 lbs x 2
8 Burpee over Plate
8/6 Cal Machine

Banded Good Mornings, moderate to heavy band
3 x 20

Goal: Post Chain health