A)5 Min Row or Bike
Lunge Warm Up & Burgener Warm Up
5 Minutes Row/Bike/Run
15 WallBall 14/20
*everyone hits a 10ft target.
B) Bench Press: Heavy Single
Drop to 80% of your heavy single for max rep.
*Pause on the chest for :02seconds.
C) 3 Rounds For Time/Rest 2 Minute Between rounds
3 Minutes Cal Row
? Unbroken WallBalls 10ft – 20/30lbs
*Each round is scored as an AMRAP and then for time…
If someone ties with the same number of reps, the person who has the quickest time would take win.
D) 30 Minute AMRAP
Assault Bike 5 Minutes- calories
2 Rope climbs
Row 5 Minutes – Calories
2 Rope Climbs