Smith - 400

Complete ONE of the following:

Option 1 >3 Months

AMRAP in 30 minutes 24 DB Squat to Calf Raise 15/20 each 24 Spider Plank (R + L=1) 12 Pushups with Alt Arm DB Row 15/20 each 24 Alt Leg V-Ups (R + L = 1)

Option 2 < 3 Months

AMRAP in 20 Minutes

24 DB Squat to Calf Raise 10/12 each

24 Spider Plank (R + L=1)

12 Pushups with Alt Arm DB Row 10/12 each

24 Alt Leg V-Ups (R + L = 1)


Option 3 <1 Months

AMRAP in 15 Minutes

12 DB Squat to Calf Raise

12 Spider Plank (R + L=1)

6 Pushups with Alt Arm DB Row 5/10 each

12 Alt Leg V-Ups (R + L = 1)


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Get ready! We are running tomorrow.

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