Weekly Warm-Up: 10 min. AMRAP
*Single-Arm KB press x 10 each
*Ring Rows x 10
A. In teams of four, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box Jumps + 5 Pull-Ups
Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead
Station 3 – 200 Meter Run with Wreckbag (or 15 Shuttle sprints)
Station 4 -- REST
Teammates can only rotate after the running partner returns. Record total rounds and reps per station.
Wherever you need it!
Rest up for next week! (eat, drink water, sleep)