Warm Up
Coaches choice
Aerobic Strength: 12 min clock
AMRAP 10/8 cal bike
*calories completed sub :30
If athlete needs, they may scale to :20 sprint at the top of every 2 min.
T3 athletes 15/12 cals
Partner Workout
24 min AMRAP
12 wallballs 20/14
12 pull-ups
2 burpees
*add two burpees each round
T1: modify as needed
T2: as written
T3: 30/20 lb med ball