4.16.2020

Front Squat (7×5 80%)
Metcon (AMRAP – Rounds and Reps)
20 minute amrap
5 burpees
10 side lunges
15 thrusters 75/55
Metcon (AMRAP – Rounds and Reps)
7 x
10 second isometric squat
10 air squat
6 leg curl
6 courtsey squat
6 bulgarian Split squat each leg

20 Min AMRAP
5 burpees
10 side lunges
15 thrusters – towel or pvc or any object

10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner 🙂
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach