7 min AMRAPS & Runs

Warm up - 100 situps
400 m run

7 min AMRAP:
10 kipping pullups
10 strict pushups

400 m run, then

7 min AMRAP:
10 front squat 65/95
20 box jumps

800 m run

Post rounds completed for each couplet to comments

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Daily Extras - choose 2

800 m run
5 min spin bike jogging
3 min. plate switches
100 KB swings

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Workout Notes: 

1. Masters: 5 min. Do lat pull downs instead of pullups and OG box jumps.

2. one knee pushups

3. OG box jumps

4. That could be a lot of pullups. If you get up around 50 reps - WATCH FOR HAND RIPS.   

5. How to prevent hand rips. 

6. Those are some heavy fr. squats. If you aren't ready - scale, or you will fear your toilet seat.

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Using Her Fitness … Linds riding “Fancy”