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– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders

Rest 2:00

Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support

Samy Daghir

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