Warm Up: EMOMx8
· 50 seconds Cardio
· 50 seconds Shuttle Runs
· 6 – 8 Burpee High Jumps
· 10 – 16 DB Snatches (Light Weight)
Rx Workout / Scaled Workout: 2 mins rest between AMRAP
AMRAP in 8 mins:
40 A-Jumps / 30 A-Jumps (12”/8”)
40 Cals / 30 Cals
20 Burpee Plate Hops / 20 Burpees
20 HSPU / Pike Press Ups
AMRAP in 4 mins:
2 BMU’s / 2 Burpee Pull Ups
1 Out In Run
2 Power Snatches (50/35 / 35/25)
AMRAP in 4 mins:
4 Devil Cleans (22.5/15 / 15/10)
6 DB Clusters (22.5/15 / 15/10)
6 T2B / KR
AMRAP in 8 mins:
40 Lunge Jumps / 30 Lunges
40 Cals / 30 Cals
20 Box Jumps / Box Steps
20 HR Press Ups
Burpee Challenge:
Rx – 40 – 30 – 20 - 10 reps
Scaled – 35 – 25 – 15 - 5 reps
Foundation – 20 – 15 – 10 – 5 reps
Core / Cool Down: Coaches Pick