PART 1:
5 Min AMRAP
Alternating TGUs – athletes choice of object: Kettlebell, Dumbbell,
Barbell, Sandbag, MedBall…

PART 2:

25 Min AMRAP
30 Reps Single Arm Dumbbell Overhead Walking Lunges (15 R & 15 L) Rx 35/20
60 Sec Wall Sit (at parallel)
30 Reps AbMat Situps Feet Anchored
60 Sec Plank Hold on Forearms
30 Cals Rowing

OR

14-12-10-8-6
Clean Grip Bench Press 155/105 or 135/95 or 115/75
Strict Pullups
Assault Bike Cals

OR

RECOVERY DAY OPTION

A. Foam Roll / Lacrosse Ball for 10 Minutes

B. Row Bike or Jog at a conversational pace for 10 Minutes

C. 10 Min AMRAP NFT focusing on PERFECT reps at conversational pace of:
10 Pushups
10 Air Squats
10 AbMat Situps with Feet in Butterfly Position
10 Walking Lunges
10 Ring Rows or 5 Strict Pullups

D. 10 Min of Static Stretching