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Warm Up:
3 Sets for Quality:

10 Goblet Squats, slow eccentric

25′ Inchworm

25′ Walking Lunge

15 Hollow Rocks

Banded lat stretch x :30 each side
Wrist stretches
Tricep smash on racked barbell
Banded hip flexor stretch x :30 each side

squat jumps x 10 reps
V-ups with a PVC x 10 reps
Air chair swings x 6-8 reps
double unders x 25 reps

Skill: 12:00 EMOM
min 1: front squat x 3 reps 185/125 or
min 2: 15 DUs + 5 TTB

8:00 AMRAP
2 x sled pull with arms only 2 plates/1 plate- do this in the front part of the gym by the rowers. Line up the 4 sleds by the bikes and have each person pull the sled one length of the rope and then turn it around and pull the sled back to the bikes. That counts as the 2 lengths
3 x burpee wall climb- do a burpee next to the wall and then climb up the wall to comfort level
7 x box jump overs 24/20″

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