Part 1:
AMRAP 7 Min
15 Air Squats
12 DB/KB Deadlifts
9 Push Ups
Rest 1 Minute Before Part 2…
6 Rounds
10 Overhead Press
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Alternating Goblet Lunges
30 Sec Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
4 Rounds
1 Minute of Single Unders / Taps
1 Minute of Eye Level KB/DB Swings
1 Minute of Unweighted Russian Twists
1 Minute of Rest
7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press
5 Min of Jog/Run, Row, Bike, or Walk
- After 5 Minutes, go immediately into -
5 Min AMRAP
5 DB/KB Hang Power Clean
5 Low Box Jumps or Jump Overs