Warm-up:
20 Ball Slams 15 lbs
1:00 Plank
20 Ball Slams
Down Dog to Runner’s Lunge & Twist
Then complete one of the following options-
Option 1 > 3 Months
AMRAP in 20 Minutes
200 m Run/Row
10 Pullups
10 Burpees
20 Situps
Option 2 < 3 Months
AMRAP in 15-20 Minutes
200 m Run/Row
10 Pullups
10 Burpees
20 Situps
Option 3 < 1 Month
4 Rounds
200 m Run/Row
5 Pullups
5 Burpees
10 Situps
Cool Down:
Post number of rounds and thoughts to comments
