8ea18c5eebfef1555852ab5cef073b20

Sabado 30 Abril

Warm Up
AMRAP x 8 MINUTES*
:20 Plank Hold into 20 Shoulder Taps
100m Run
5/5 Single Arm Ring Rows
10 Bodyweight Good Mornings
*At the 4:00 mark switch to..
12 Up-Downs
100m Run
5/5 Single Arm Ring Rows
8 KB Tempo Deadlifts (33X1)

PARTNER WORKOUT  IN TEAMS OF 2
AMRAP x 9 MINUTES*
100m Run
10 Ring Rows
10 Russian KB Swings
-Rest 1:00-
AMRAP x 7 MINUTES
100m Run
8 Ring Rows
8 Russian KB Swings
-Rest 1:00-
AMRAP x 5 MINUTES
100m Run
6 Ring Rows
6 Russian KB Swings
-Rest 1:00-
AMRAP x 3 MINUTES
Max Synchro Burpees
*P1 works through 1 full round of the complex while P2 completes Max Burpees. Once a full round is complete partners switch.

POST-WORKOUT FINISHER
TABATA (8 ROUNDS, :20 WORK // :10 REST)
MVMT 1 – Hollow Rocks
MVMT 2 – Arm Haulers

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