AMRAP: 7 min

  • Renegade Rows x 10 each arm   (medium db)
  • Back Lunges x 10 each leg    (medium db)
  • Leg lifts x 10

AMRAP:  6 min

  • 1-Arm Rows x 10 each arm    (1 heavy db)
  • Chest Press x 10    (heavy db)

AMRAP: 5 min

  • Straight Leg Deadlift  x 10   (heavy db)
  • Sit-up to Press x 10    (1 medium db)

AMRAP: 4 min

  • Speed Squats x 10.    (Touch ground)
  • Arnold Shoulder Press x 10     (medium db)
Recovery:
  • Foam Roll : back, lats, hamstrings