Warm-Up / Skills

3 min Zone 1
Lunge Complex
3-5 min mobility
Lunge Complex
10 Wall Squat
10 Leg Swing
20 Banded Pull Apart

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“Build Your Own”

3 Rounds
7 min AMRAP
Choose any 2 of the following movements for each AMRAP .You may switch your

movements each AMRAP, or stay the same for all 3 AMRAP’s. There is 3 min resat between AMRAP’s.
20 KBS 24/16kg
20 DU
10 Pull-up
10 Box Jump 24/20
10 Burpee
10 Slamball 30/20lb
10 Cal Row

Result Type: AMRAP