Warm-Up
400m Run
into
2-3 Rounds
:10/:10 Single Arm Hang
10 Ring Rows
"Cat in the Hat"
12:00 AMRAP
1.4km Run Buy-In
AMRAP in Remaining Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Rest 2:00 minutes
8:00 AMRAP
800m Run Buy-In
AMRAP in Remaining Time
10 Pull-Ups
20 Push-Ups
30 Air Squats
Rest 2:00 minutes
4:00 AMRAP
400m Run
AMRAP in Remaining Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
Recovery
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose
Bodybuilding Finisher (Pulling Focus)
3 Sets, For Quality
10/10 Single Arm DB Bent Row
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