02/19/2021
Warm-up
Warm-up
5M AMRAP
4 BURPEES
8 AIR SQUAT OR SQUAT JUMP
12 RUSSIAN TWISTS – EACH SIDE
50M SHUTTLE RUN
Metcon
Metcon (AMRAP – Rounds and Reps)
7M AMRAP STATIONS
REST 2M B/W
REST 2M B/W
STATION 1
40M PLATE PUSH (45/25)
10 BURPEE TO PLATE
10 SEATED OHD PLATE RAISES
STATION 2
100M MB SHUTTLE (30/20)
10 D-O-I-U
20 RUSSIAN TWISTS WITH MB – EACH SIDE
STATION 3
15/9 CAL BIKE
10 RENEGADE ROWS – EACH ARM (30/20)
20 HANGING KNEE TUCKS