Workout of the Day
AMRAP x 15 MINUTES
PARTNER 1
Row – Consistent Effort (75%)
PARTNER 2
5 Strict Pull-ups
10 Honest Push-ups
15 Air Squats
-2:00 Transition
AMRAP x 15 MINUTES
PARTNER 1
Row- Consistent Effort (75%)
PARTNER 2
5 Plate Bent Over Row
10 Plate Ground to OH
15 Plate Hops**
*P2 is the pacesetter in both efforts. Focus more today on quality of movement and less about speed 9we are not scoring). If you’ve worked hard this week, think of this as a recovery day…nothing that should knock you out for the rest of your Saturday.
**Plate hops, both feet on and off the plate
at the same time – think fast feet
Movements:
Air Squat | Pull-up (Kipping) | Push Up | Row
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Boot Camp
EMO3M:
In 3 min: Row 500m, max WB or air squats
In 3 min: Row 400m, max WB or air squats
In 3 Min: Row 300m, max WB or air squat or plank
In 3 Min: Row 200m, max WB or air squat or plank
AMRAP 10
100 Singles
20 MB Rotations (1 is 1)
10 Alternating Box Touch Downs
AMRAP 6
8 DB Plank Rows (1 is 1)
6 Thrusters (DB)
4 Push Ups
Movements:
Air Squat | Push Up | Row | Thruster
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