Fitness

30 min AMRAP

– 400/325m row

– 12 goblet hold reverse lunges

– 12 DB SA DB hang power cleans (3/3/3/3)

– 400m run

– 10 SA push press (5/5)

– 10 lemon squeezes or abmat sit-ups

– 40 single unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes. 

Performance

30 min AMRAP

– 500/400m row

– 16 goblet hold reverse lunges (50/35)

– 16 DB SA DB hang power cleans (4/4/4/4)

– 400m run

– 12 SA push press (3/3/3/3 or 6/6)

– 12 lemon squeezes

– 40 double unders

– 8 box step-ups

– 8 up/downs

*Goal is to hold a consistent pace for 30 minutes.