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Thursday, February 9, 2023


4 minute AMRAP 

Row 600m/500m 

AMRAP Burpees over erg in remaining time 


 rest 2:00 


 4 minute AMRAP 

Echo Bike 30/20 cals 

 AMRAP Kb swings @ 53#/35# in remaining time 


 rest 2:00 


 4 minute AMRAP 

20 plate overhead reverse lunges @ 45#/25# 

20 feet anchored ab mat sit-ups w/ hands across chest 


 rest 2:00 

x2 sets 

*Goal is tough but repeatable effort for each AMRAP

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