Warm Up: 5 mins Cardio | Coaches Warm Up | Mobility
Rx Workout: AMRAP in 24 minutes
500m Row
10 Thrusters (+5kg each round)
Men: 45 – 50 – 55 – 60 – 65 – 70 … etc
Women: 30 – 35 – 40 – 45 – 50 - 55 … etc
Scaled Workout: AMRAP in 24 minutes
500m Row
10 Thrusters (+5kg each round)
Men: 25 – 30 – 35 – 40 – 45 – 50 … etc
Women: 10 – 15 – 20 – 25 – 30 – 35 … etc
Burpee Challenge: Rest as long as you need
Rx – 10 sets x 10 reps
Scaled – 8 sets x 10 reps
Foundation – 6 sets x 10 reps
Core / Cool Down: Coaches Pick
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