Wednesday- February 13th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Pec Stretch x :20 each

*Huggers/Skiers

A.​ Every 90 seconds, for 3 sets of:

Station 1 – Waiter’s Carry x 30 seconds each arm

Station 2 – Supine Ring Rows x 8-10 reps @ 2111

B. AMRAP 3:00

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55) (45/35)

rest 3 minutes

AMRAP 3:00

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65) (65/45)

rest 3 minutes

AMRAP 3:00

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80) (75/55)

rest 3 minutes

AMRAP 3:00

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95) (96/65)

C. Buy-Out

(Optional) Snatch-grip RDL 3 x 8 @3111

5 Way Shoulder Stretch x 1:00 each