A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
2 muscle ups
4 toes to rings
4 muscle ups
6 toes to rings
(Continue to increase by 2 for both movements)
C.
3 min max - 2 min max - 1 min max
Burpee over 12” target
Wall balls
Sit ups
D.
Static Stretches
D-bell use only
A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
2 bent over rows
2 box dips
4 reverse sit ups
4 bent over rows
4 box dips
6 reverse sit ups
(Continue to increase by 2 on both movements)
(D-bell each hand)
C.
3 min max - 2 min max - 1 min max
Burpee over 12” target
Light d-bell thrusters (1 d-bell)
Sit ups
D.
Static Stretches
Bodyweight/object
A.
Dynamic Stretches
B.
5 Minute AMRAP (As Many Rounds As Possible)
2 bent over rows
2 box dips
4 reverse sit ups
4 bent over rows
4 box dips
6 reverse sit ups
(Continue to increase by 2 on both movements)
C.
3 min max - 2 min max - 1 min max
Burpee over 12” target
Backpack thrusters
Sit ups
D.
Static Stretches
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