Warm up
2:30 Amrap
5 shoulder pass throughs w/ pvc pipe
10 good morning w/pvc pipe
10 side to side lunge (stationary)
2:30 Amrap
1 inch worm w/push up
4 spiderman stretch (alternating)
10s cobra stretch
2:30 Amrap
100 m row
10 bicep curl to shoulder press (very light)
Workout
7:00 Amrap (write down how many rounds you do)
8 dumbbell burpee
8 dumbbell squats
16 leg lift
3:00 rest
7:00 Amrap (write down how many rounds you do)
10 alternating shoulder press
20 alternating bent over row (10 each side)
30 bicycles
3:00 rest
7:00 Amrap (write down how many rounds you do)
8 single arm db snatch
8 single arm db snatch
32 flutter kicks
3:00 rest
7:00 conditioning of your choice
Bike, run, row, ski
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