AMRAP yourself!


dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Pistols and pistol variations

Front squats

Amrap in 10 minutes
50 double unders
50 pull ups

50 kb swings (1.5,1)

Mad mobi
Calf stretch 2 min
Roll calf on bb
Press ups
Quad stretch

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