Warm Up:
5 mins Cardio
10 Press Ups
10 Jumping Pull Ups
10 Bench Dips
Rx Workout: AMRAP in 7 minutes / 3 minutes rest x 3
21 reps on each: AMRAP 1
Cals - Straight Leg Sit Ups - Burpees
15 reps on each: AMRAP 2
Cals - Bar Body Rows (11) - High Touch Burpees
9 reps on each: AMRAP 3
Cals - BMU’s - Burpees Over Rower
Scaled Workout: AMRAP in 7 minutes / 3 minutes rest x 3
18 reps on each: AMRAP 1
Cals - Straight Leg Sit Ups - Burpees
12 reps on each: AMRAP 2
Cals - Bar Body Rows (13) - High Touch Burpees
6 reps on each: AMRAP 3
Cals - JBMU’s / Jumping Pull Ups - Burpees Over Line
Strength: Every 20 secs: Bench Press @ 70 – 80%
Rx – 20 sets
Scaled – 15 sets
Foundation – 10 sets
Burpee Challenge: For Time
Rx – 100 Reps
Scaled – 80 reps
Foundation – 60 reps
Core / Cool Down: Coaches Pick
More Benny Hill than the Italian Job!