January 10, 2020

January 10, 2020

AMRAP 2:00 ON / 30 sec OFF x  3 sets 

3 red line shuttle run 

100 ' bear crawl 

25' angry gorilla

25' duck walk

25' inch worm 1 push up + 1 air squat 



-SCORE total reps for each round

-3 line = 3 reps 

-178 reps per round

Overhead Squat - 15 min clock to complete:

set of 3  30x1
set of 2 30x1
set of 1 @ 30x1

during rest, complete 30 sec hollow body hold w/ PVC overhead 


12min AMRAP

100m run
8 Overhead Squat 95/65
12 toes to bar RX+: 115/85
L2: 65/45, hanging leg raises
L3: back squat, straight leg ab mat sit ups 

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