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


Post the number of rounds and thoughts to comments






34 views2 comments

Recent Posts

See All

Surprise!

Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

 Logo-2.jpg