‘Hyper Gene’

Warm up

2:30 Amrap

5 hamstring scoops

10 side to side lunge (stationary)

10 good mornings

2:30 Amrap

1 inch worm w/push up

10 shoulder taps

10s childs pose

2:30 Amrap

100 m row

10 stiff leg deadlifts (very light)

10 leg swings

Workout

15:00 Amrap (write down how many rounds you do)

50 m sled pull

15 calorie assault bike

50 m back pedal

5:00 rest

15:00 Amrap (write down how many rounds you do)

8 box jumps

8 hands on box push ups

8 step ups (each side)

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Sample of Simulated attack

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