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Warm Up: 

  • 200m Jog 

  • 100 Jump Rope 

  • 50 Plank shoulder taps 

  • 25 Hollow Rocks 

  • 12 Glute Bridge (pause at top) 

  • 6 Burpee 


Double AMRAP: AMRAP x 7 Minutes 

  • 7 Cal Bike 

  • 7 Plate Ground to Over Head 

  • 7 Hanging Knee Raises 

*scale to standing knee to elbow or Mountain climbers and double the reps

-rest 1 min between AMRAPS- 


AMRAP x 7 minutes 

  • 7 Cal Row  

  • 7 Plate Squats (holding plate next to chest) 

  • 7 Up Downs


Cashout:  3 rounds

  • :40 Sit ups 

  • :20 rest 

  • :40 Bicycle Kicks 

  • :20 rest 

  • :40 Hollow Hold 

  • :20 rest