A. General
Amrap 7
10 Air squats
7 Burpees
5 Sky touches
B. Mobility
10 Hip & Shoulder extension, bent legs
10 Hip & Shoulder extension, straight legs
Scale this by elevating hands
https://youtu.be/wW-GAz2CTCM
AMRAP 16 minutes
16 HR Push-ups
16 Wall balls 20/14 lbs
16 weighted toe touches with med ball
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
12 Band assisted push ups
12 Wallballs @ 14/10 lbs
12 Ski touches
Intermediate
10 HR push ups
16 Wallballs @ 16/12 lbs
16 weighted toes touches with med ball
Tabata Reverse plank hold
Can also be done on hands