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Equipment needed:
–Bike, Rower.
–Medball.
2 Rounds:
–10/8 Calorie Bike/ Row
–5ea Spiderman Lunge + Rotation
–10 Air Squats
–10 Ring Row
–10 Hand Release Push Ups
SPECIFIC WARM UP 15-25minutes
Medball Clean Specific Warm Up 1x:
–10 Medball Deadlifts
–4 Medball Deadlift & Shrug
–4 Medball Front Squat
–4 Shrug & Pull Under
–4 Medball Clean
Easy AMRAP 15 min:
25/20 Cal Bike
10 Medball Clean + Wall Ball (20/14)
5 Push up on Medball
(36/29 Cal Row if no bike)
Easy AMRAP 15 min Scaled Version:
20/16 Cal Bike
10 Medball Clean + Wall Ball (14/10)
5 Elevated Push Up
(29/22 Cal Row if no bike)
Easy AMRAP 15 min Minimal Gear Version:
400 Meter Run
10 Medball Clean + Wall Ball (20/14)
5 Push up on Medball
Easy AMRAP 15 min Bodyweight Version:
400 Meter Run
10 Burpee + Air Squat
5 Hand Release Push Ups
Single Leg Glute Bridge Hold:
4 x :20 sec/side
-alternate sides without resting till you complete 4 total sets on each side
Bent Over Fly:
3 x 12
Banded Pull Through:
3 x 30
