JOHNNY BOY
In teams of 2, I go, you go style:
30 min AMRAP
20/16 Calorie Row or 15/12
20 KB Swings 24/16
20 Alternating Lunges 24/16
20 Push-ups
COMP - 6:30
In teams of 2, I go, you go style:
24 Min AMRAP
20/16 Calorie Echo
6 Bar Muscle-ups
20 Kettlebell Swings 32/24
20 Push-ups
7 Min Rest
24 Min AMRAP
26/20 Calorie Row
20 Alt Pistol Squats
20 Burpees
20 Ring Dips
“Elf on the Shelf” 8 rounds 2 rope climbs 20 deadlifts 155/115 100ft single DB OH lunge 50/35 -rest 3 mins- 1,000m row 40 HSPU 1,000m row...
“MINIONS ASSEMBLE” 4 sets 12 GHD Sit Ups (Or V-Ups) 6 Bar Muscle Ups (Or 12 Chest to Bar) 6 Squat Snatch (135/95) 12 GHD Sit Ups...
“LIGHTBULB!” 15:00 AMRAP 1-2-3-4-5-6. . . 50’ Shuttle Run(s) Wall Walk(s) STRENGTH 12 min EMOM Odd min- :30 sec plank Even min...
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