Friday November 10 – The Mateo + Core Circuit

The Mateo (assessed) – 24 Min AMRAP

Buy in:

800m run (B – 3 parking lot laps)

50 Wall Ball ( (R – 20/15, W – 15/12, B – 30 reps @ 12/10)

 

Then, for the remaining time, AMRAP the following:

6 Pullups

8 1-Arm Thrusters (per side)  (R – 45+/35+, W – 35+/25+, B – 25+/15+)

10 Burpees

Count and record total reps completed (not including run)

 

RED: 6 Unassisted Pullups

WHITE: 6 Seated JG pulls

BLUE: 12 JG Rows

 

Finish with a 7-min core circuit:

:30/exercise, rest :30.  2 RNDS.

Lemon Squeezes or V-ups

Flutter kicks

Side Plank Hip Touches (R)

Hollow Body Hold

Side Plank Hip Touches (L)

V-sit Hold

REST