AMRAP x 4 MINUTES
25’ Bear Crawl
6 Inch Worms + Push-Up
6 Tuck-Ups
6 Jefferson Curls
Into…
AMRAP x 4 MINUTES
6 Slam Ball Deadlifts
6 Slam Ball Curl to Press
6 Push-Up to Pike
:30 Static Hold
MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)
MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang
(No Measure)
MIN 1 – 1 Half Wall Walk + 12 Slam Balls (20/10)
MIN 2 – 1 Half Wall Walk + 8 Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/ Tuck
Dead/Active Hang
(No Measure)
MIN 1 – :25/:25 Standing Wall Shoulder CARs*
MIN 2 – :50 Cat/Cow
MIN 3 – :50 Child’s Pose
*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.
(No Measure)
*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.
(Score is Weight)