Warm up

Ski/Bike/Row 1k

Ankle/Hip mobility

movement tekkers


AMRAP: 7 minutes

  • 4 Pull ups
  • 6 alternating pistol squats
  • 8 H/R Press Ups

Rest 3 minutes

AMRAP: 7 minutes

  • 7 Calorie Row/Bike/Ski
  • 14 Push Press @ 35kg/50kg

*scale the weight as needed*

*Scale pull ups for band assisted or jumping*

*Scaling options for the pistols will be given*



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