Group Warm-up (2 RDs)

• • 200 m Run
  • 25 Seal Jacks
  • 20 Dynamic Squats
  • 15 Band Pull A-parts
  • 10 Alt Bird Dog Planks
  • 5 Walkouts

AMRAP Workout

• AMRAP #1 – 4 min
  • 10 Mountain Climbers (R+L=1)
  • 10 Alt DB Box Step-ups (5/5)
• 2 min – 200 m Run + rest
• AMRAP #2 – 6 min
  • 8 Mountain Climbers
  • 8 DB Box Step-ups
  • 8 Push-ups
• 2 min – 200 m Run + Rest
• AMRAP #3 – 8 min
  • 6 Mountain Climbers
  • 6 DB Box Step-ups
  • 6 Push-ups
  • 6 Renegade Rows (6/6)
• 2 min – 200 m Run + Rest
• AMRAP #4 – 10 min
  • 4 Mountain Climbers
  • 4 DB Box Step-ups
  • 4 Push-ups
  • 4 Renegade Rows
  • 4 Burpees
• 200 m Run