Warm-up:
20 Ball Slams 15 lbs
1:00 Plank
20 Ball Slams
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:
Post the number of rounds and thoughts to comments
