AMRAP Wednesday


Warm up:

Man Makers- x 10

DB or Plate OH Lunges- x 15/side

300 m row

6 Rounds for quality not time- make sure form is on point

Stretch:

Down Dog/ Up Dog Transitions

Pigeon

Child pose

Skill:

Pull Ups

6 x 5 of 5 count Negative pull ups

If person has pull ups then do strict

If strict are good then C 2 B

1:00 rest between sets

12 min AMRAP

15 DB/KB Thrusters

250 M Row

8 Pull up/ Ring row (RX- C2B)

10 leg levers

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