Saturday, August 27th 2022

WARM UP

1 time at each station

3 Minute AMRAP:

:30 Bike

:30 BW Step Ups

3 Minute AMRAP:

-100m Jog

-10 Ring Rows

3 Minute AMRAP:

:30 Row

:30 Air Squat

into

Coach Led Mobility and Set Up Workout

PARTNER WOD

All AMRAPs are I Go/You Go

10 Minute AMRAP:

12/8 Cal Bike

10 DB Box Step Ups (50s/35s)

Rest 2 Minutes

10 Minute AMRAP:

100m Sprint (1 Rep)

2 Rope Climbs

Rest 2 Minutes

10 Minute AMRAP:

10/8 Cal Row

20 Wallballs (20/14)

RECOVERY

200m Walk

2 Sets

1:00 Band Handcuff Stretch

:45/:45 Banded Lat Stretch

then

2:00 Figure 4 on Wall