Multiplier

Warm up:

400 m Row

10 Lunge Twists (5 each side)


Complete one of the following options-

Option 1 > 3 Months & Option 2 < 3 Months (Use less weight):

AMRAP in 30, adding 2 reps each round.

100 m Run/Row

2 Pullups

2 DB Thrusters 15/20

2 V-ups or Modification (R+L=1)

2 DB Triceps Ext 20/30

100 m Run/Row

4 Pullups

4 DB Thrusters 15/20

4 V-ups

4 DB Triceps Ext 20/30

100 m Run/Row


Option 3 < 1 Month:

AMRAP in 15 minutes, adding 2 reps each round

100 m Run/Row

2 Pullups

2 DB Thrusters 5/8

2 V-ups or Modification

2 DB Triceps Ext 5/8

100 m Run/Row...


Cool Down:

Low Back and Piri Stretches

QL Stretch

Child's Pose


Post Rounds Completed and Thoughts to Comments


It's FINALLY HERE!!!! FitOps on the Square! Thank you to everyone who has helped put this together, donate prizes, and help with set up, and planning! This whole thing grew so fast and maybe it's because it's THAT important. It's going to be a great day and a great start to even better events in the future! See you tomorrow!




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