Scariest Workouts Week: Total AMRAP

Warm-up:

3-5 Yoga Worms

10 Ball Slams Forward

10 Ball Slams Backwards

1:00 Plank

Lunge Sequence 10 Reps each side (front-side-back=1)

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Complete 3 AMRAP sections. May be completed in any order. Rest 1 minute between each AMRAP. (As Many Rounds As SAFELY Possible)

Option 1 > 3 Months

AMRAP in 6 minutes

10 Wall Balls 10/20

10 Pull-ups

100 m Run/Row


AMRAP in 6 minutes

10 Pushups

10 KB Swings 25/35

100 m Run/Row


AMRAP in 6 minutes

10 V-ups

10 OH Triceps Ext 15/20

100 m Run/Row


Option 2 < 3 Months

AMRAP in 5 minutes

10 Wall Balls 10/20

10 Pull-ups

100 m Run/Row


AMRAP in 5 minutes

10 Pushups

10 KB Swings 15/25

100 m Run/Row


AMRAP in 5 minutes

10 V-ups

10 OH Triceps Ext 10/15

100 m Run/Row