3-5 minutes of workout prep
theraband work
Good morning x 20 reps
Goblet squat x 10 reps
push up plus x 10 reps
Scap pull ups x 10 reps


A.1 Incline Bench Press x5x5, rest 60 seconds
A.2 DL; 60×5, 70×5, 80×2-3×3, rest 60 seconds
partner based workouts for all amraps. The seal walk, ball slams and air squats are the time keepers for each part. One person will perform the “time keeper” movement while the other partner does the other adjoining exercise. They will continue to switch between movements for the 4 minutes.

4 minute amrap
20m seal walk
rope slams

rest 2 minutes

4 minute amrap
15 ball slams, 50/35#
hollow rocks

rest 2 minutes

4 minute armap
20 air squats
handstand hold against wall

rest 2 minutes

4 minute amrap
Calories on the AB – switching every 30 sec.

cool down
bench oh stretch x 2 minutes
pigeon pose x 2 minutes per leg
twisted cross x 60 sec. per arm