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GENERAL WARM UP 5-15minutes
1 Round:
–1-min Moderate Bike or Row
–10 Bootstrapper
–10 Medball Alt. Lunges
–10 Medball Push Press (to target)
–10 Medball Russian Twist
–:30sec Alt. Wall Plank
1 Round:
–1-2min Moderate Bike or Row
–10 Alt. Lateral Lunge
–10 Medball Squats
–10 Medball Push Press
–10 Medball Russian Twist
–:30sec Wall Plank Hold
AMRAP 15 min:
21-15-9
Wall Ball (20/14)
Calorie Bike
Goal: 3 Rounds
(30/21/13 on Rower if no bikes)
AMRAP 15 min Scaled Version:
15-12-9
Wall Ball (14/10)
Calorie Bike
Goal: 3 Rounds
(21/16/13 on Rower if no bikes)
AMRAP 15 min Minimal Gear Version:
21-15-9
Wall Ball (20/14)
No Push Up Burpee
Goal: 3 Rounds
AMRAP 15 min Bodyweight Version:
21-15-9
Squat Jumps
No Push Up Burpee
Goal: 3 Rounds
2 Rounds for Quality:
50′ Mixed Carry (right arm front rack, left arm overhead)
50′ Mixed Carry (left arm front rack, right arm overhead)
:20 sec Hip Hinge Hold w/ Arms Extended Overhead
