Warm Up

400 m Run / 500 m Row

20 Sit Ups

20 Push Ups

20 Air Squats

20 Arm Circles (fwd & bk)



EMOM for 10 Minutes

50 Double Unders (100 singles)

10 Air Squats



5 Laps or 500 m Row

A) 8 Min AMRAP

15 Sit Ups

15 Push Ups

2 Minute Rest

B) 8 Min AMRAP

20 KBS (53/35)

20 Goblet Squats (53/35)

2 Minute Rest

C) 8 Min AMRAP

25 Burpees

25 Wall Balls

(*On Part C - it's Rounds & Reps*)      


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