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01/15/2019

Warm Up

6 min AMRAP

- 10 tempo air squats

- 5 tempo push-ups

- 10 SA hang DB clean & jerks (5 each)

- 5 tempo ring rows


Conditioning - 29 min total "Monster Mash"

PARTNER - teams of 2


9 min AMRAP

*2000m/1600m row*

- 30 air squats

- 20 push-ups

- 10 ring rows


- 1 min rest before next AMRAP -


9 min AMRAP

*100/80 cal bike*

- 30 second plank

- 20 KB swings (select your weight)

- 10 ring/bar dips


- 1 min rest before next AMRAP -


9 min AMRAP

*200 box step-ups* @ 24/20

- 20 SA DB hang clean & jerks (select your weight)

- 10 burpees

- 2 rope climbs


RX+ is weight vest. If you have a weight vest, bring it. 20#/14#


*the row/bike/box step-ups are continually worked on by one partner until completed (alternate as needed). Partner 2 is working through AMRAP during this time. Once the row/bike/box step-ups are completed the partners will work together splitting reps as necessary in the AMRAP.

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