A. AMRAP [20]:
15/12 Cal Row
11 KB Goblet Squats (70/53)
7 Burpee Box Overs (24/20)
*P: 1-3 MU after each round (athlete’s choice Strict Ring, K-Ring or Bar)
B. 3 RNFT of:
P: 20-30 GHDSU, F: 12-20 GHDSU or 30 ABMSU
30 Hip Extensions/Supermans
L-sit or Hollow Hold (Accumulate 0:30)
Move steadily from movement to movement. Rest 2-3 mins after each rd.
*C1. 3×8 Dynamic Pushups (clapping/chest)
*C2. 3×6-10 Diamond Pushups
*C3. 3×6-10 Strict Chins. Rest 2 min after each rd.
Don’t forget to introduce yourself to any new faces!
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