Warm up:

  • 25 jump rope
  • Iron Cross Stretch
  • 10 arm circles each direction

Group AMRAP – 10

  • 10 Cal Row
  • Bicep curl, shoulder press
  • 4, 8, 12, 16…

Group AMRAP – 10

  • KB Front Rack walking lunge
  • SDHP w/KB
  • 2, 4, 6, 8, 10, etc
  • 30 Jump rope (singles or runners)

Cardio

  • 400 meter run
  • 20 KB Swings
    • 3 Rounds
Categories: WOD