Warm Up
8 min AMRAP
10 Plank Shoulder Taps (each side)
5 Box Step-ups (each side)
10 Alt V-ups (each side)
5 Up-Downs
– into workout prep –
3 sets * Focus on being smooth over the box*
100m Ski
4 Burpee Box Jump Overs
– rest 30 secs b/t sets –
8 min AMRAP
10 Plank Shoulder Taps (each side)
5 Box Step-ups (each side)
10 Alt V-ups (each side)
5 Up-Downs
– into workout prep –
3 sets * Focus on being smooth over the box*
100m Ski
4 Burpee Box Jump Overs
– rest 30 secs b/t sets –
Peeing your pants is cool
Every 2:00 minutes (10 sets)
150/125m Row
7 Burpee Box Jump Overs (24/20)
Accessory
3 sets
10 Single Arm Dumbbell Lawnmower (each side)
10 Bird Dog (each side)
1:00 Hollow Rock Hold
