Round the Horn

Warm-up:

20 Ball Slams 15 lbs

30 Glute Bridges

1:00 Plank

20 Ball Slams

30 Glute Bridges


Option 1 > 3 Months

AMRAP in 20 Minutes

200 M Run/Row

20 DB Biceps Curls 15/20

20 DB OH Press 15/20

20 DB Triceps Ext 15/20

20 Tick Tocks R 25/35

20 Tick Rocks L 25/35


Option 2 < 3 Months

AMRAP in 15 Minutes

200 M Run/Row

20 DB Biceps Curls 10/15

20 DB OH Press 10/15

20 DB Triceps Ext 10/15

20 Tick Tocks R 15/25

20 Tick Rocks L 15/25


Option 3 < 1 Month

AMRAP in 10-12 Minutes

100 M Run/Row

10 DB Biceps Curls 8/10

10 DB OH Press 8/10

10 DB Triceps Ext 8/10

10 Tick Tocks R 8/10

10 Tick Rocks L 8/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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