AMRAP in 20 minutes:
400 m Run/Row
10 Burpees
10 Aussie Pullups
10 DB OH Press 15/20
10 DB OH Triceps Ext 15/20
*Newbies please complete 1/2 the time, 1/2 the reps, 1/2 the weight or less.
*Rookies complete all 20 minutes, scale back the weight if needed
*Vets - option to complete 30 minutes
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
