Friday September 1 – Crawl Relay + AMRAP Twenty Eight

Crawling relay: Crawls/Exercise

-Bear Crawl (Hips high) + 25 Squats

-Cat Crawl (Hips low) + 20 Step Back or Jumping Lunges (total)

-Crab Walk + 15 Ninjas

AMRAP TWENTY EIGHT (28-min)

400m run (parking lot lap to Ralph McGill loop) W: Ralph McGill loop B: parking lot lap

25 Heavy Rope Slams

20 Overhead Squats (to a crate using black bars or PVC)

15 Horizontal JG Rows (or 8 unassisted pullups)

10 Dips

REPEAT

 

B – Reps are 20-15-10-5