Group Warm-up

• • 200 m Run
  • Skips <—>
  • Butt Kickers <—>
  • 200 m Run
  • Lateral Lunges <—>
  • Stiff Leg March <—>
  • 200 m Run then 2 rounds of…
  • 20 Med Ball Rotations (10/10)
  • 10 Squat & Push
  • 5 Groiners w/ T-stab (5/5)

AMRAP Workout

• AMRAP #1 – 6 min
  • 200 m Run once then AMRAP w/ remaining time…
  • 3 Squat Cleans
  • 6 Box Jumps
• AMRAP #2 – 6 min
  • 200 m Run
  • 3 Snatch (3/3)
  • 6 Squat Thrust
• AMRAP #3 – 6 min
  • 200 m Run
  • 3 Thrusters
  • 6 Power Jacks
• Go heavy on the lift and immediately into the bodyweight movement then rest.

Finisher (3 Rds)

• • 15 Shrugs immediately into a Farmer’s Carry <—> and 15 more Shrugs before you put your weight down.
  • 100 m Ski