Monday April 9th – 30 Minute AMRAP: “Let The Beat Build” 

Monday:  4/9


Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

30 Minute AMRAP: “Let The Beat Build” 

Run Builds in Distance on each RND:

  • 1st RND 100m Back Parking Lot Loop
  • 2nd RND 200m 1st White Mailbox on Clifford
  • 3rd RND 300m 2nd White Mailbox on Clifford
  • 4th RND 400m Last MailBox on Right Clifford

– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)

– 10x (Total 5 / Side) 1-KB Renegade Row off Parallettes  R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)

– 12x  (Total 6/Side ) Goblet KB Step Ups R:(53+/40+) W:(40+/30+) B:(30+/20+)

Alternate: Each RND

4x Touches (ES) 1KB Overhead Carry: (40+/30+)

  • Down/Back Switch sides

4x Touches (ES) 1KB Racked Carry: (40+/30+)

  • Down/Back Switch sides

– Repeat

B: Newbies DO 4 RNDS ONLY