06/13/2019

Warm Up

6 min AMRAP

- 45 sec machine

- 5 tempo air squats

- 10 Russian KB swings

- 5 tempo push-ups

Conditioning

AMRAP 15

- 12/10 cal machine

- 20 Air squats

- 20 Russian KB swing @ 70/53

- 5 Burpee box jump overs @ 24/20

Core (10 min AMRAP)

- 15 GHDSU or ab mat sit ups

- 30 sec superman hold

- 20 Russian twist (select weight)

- 30 sec hollow hold

- 45 sec SA suitcase farmers carry (each arm)

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