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Row 6xs:
:20sec ON
:10sec OFF
3xs:
20 Banded Good Morning
10 Kneeling Shoulder Taps
20 Band Pull Aparts
10ea OH Plate Walking Lunges
Prime 1x:
:30sec Hard Row
10 Air Squats
6 Push Ups
3 Pull Ups
:30sec Hard Row
1-2 Muscle Up or 3 C2B
3 Kipping HSPU
6 KB Swing
Benchmark AMRAP’s
0-10 min AMRAP
2 Rounds of “Cindy”
20/17 Cal Row
1 round of “Cindy” is 5 pull up, 10 push up, 15 squats
10-20 min AMRAP 10 min
2 Rounds of “Nate”
20/17 Cal Row
Nate is 2 muscle up, 4 hspu, 8 swings (70/53)
0-10 min AMRAP
2 Rounds of “Cindy”
17/15 Cal Row
1 round of “Cindy” is 3 pull up, 6 push up, 9 squats
10-20 min AMRAP 10 min
2 Rounds of “Nate”
17/15 Cal Row
Nate is 4 ctb pull up, 4 seated strict press, 8 swings (53/35)
0-10 min AMRAP
2 Rounds of “Cindy”
400 meter Run
1 round of “Cindy” is 5 pull up, 10 push up, 15 squats
10-20 min AMRAP 10 min
2 Rounds of “Nate”
400 meter Run
Nate is 2 muscle up, 4 hspu, 8 swings (70/53)
0-10min AMRAP of
400m Run (.25 Miles)
2 Rounds
5 V-up
10 Push Ups
15 Air Squat
10-20min AMRAP 10min of
400m Run (.25 Miles)
2 Rounds
4 Pike Handstand Push Up
6 Dips
8ea Walking Lunge
3-way Banded Shoulder Stretch 3xs:
:20-:30sec each
