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Intro to Over Head Squats
AMRAP: 7 Minutes
9 Wall Balls
12 Box Jumps
“Last Man Standing”
Athletes will go around the room and each perform 1 deadlift . Next round perform 2 unbroken, 3rd round 3 unbroken and so on. The order must remain the same for the entire workout. When athletes cannot perform the set unbroken they are eliminated. No rest between rounds. Last man standing wins.
Partner AMRAP: 21 Minutes
5 Curtis P’s
(1 set = 1 hang clean, 1 lunge-r, 1 lunge-l, 1 push press)
AMRAP Body Complex Progression
(1 set = 1 squat into 1 push up into 1 sit up into 1 super man into 1 tuck jump)
While partner A completes 5 Curtis P’s (CP’s) as quickly as possible, partner B is completing as many Body Complex Progressions (BCPs) as possible. Switch places when partner A completes their set of 5 CP’s. When partners switch the person working on BCP’s may pick up where partner left off.
Team Score = Total # sets of BCPs completed in 21 minutes