Warm Up

E: One-handed tag – Keep other hand on head. Alternate left and right hand

T: 8 calorie row

10 med ball slams

Hip stretch (on wall or rig with band)

6 calorie row

Lat stretch on rig (x5 each side)

:20 bar hang

4 cal row

1 wall walk



E: Max distance bean bag throw-keep track of your points/Rowing (fish game)

T: Review all movements for workout (esp. KB swing)  



E: 10:00-12:00 AMRAP  

2 wall walks

4 KB swings

6 Pull ups

8 Sit ups

10 pulls on rower

T: 20:00-25:00 PARTNER AMRAP

50 cal row/bike/ski

6 wall walks/28 russian KB swings/19 pull ups (ring rows)/69 sit ups




Megan Kestel

Written by: Megan Kestel

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