Thursday, April 13th 2023

WARM UP

8 Down and Back Shuttles

into

2 Sets

8 Slam Ball Deadlifts

10 Tin Soldiers

8 Deadbugs w/ Slam Ball

then

10/7 Cal Bike

10/7 Cal Row

SWEAT DAY!!!

12 Minute AMRAP:

30/24 Cal Row

20 American KB Swings

100m Run (10 Reps)

Rest 2 Minutes

12 Minute AMRAP:

30/24 Cal Bike

20 Slam Balls

100m Dbl DB/KB Farmer Carry (10 Reps)

score = total reps combined

FINISHER

Until 80 Ab Mat Sit-Ups are Completed

EMOM x ?

:30 Plank

max rep ab mat sit ups

*8 Minute Time Cap