Warm Up

Banded shoulders
Russian baby makers
3 rounds
20 mtn climbers
20 scap pulls
10 squat to pull up bar hold


3 rounds
1 min. press hold (push press every 10 seconds)
1 min. front rack hold (front squat every 10 seconds)
1 min. deadlift hold (deadlift every 10 seconds)
rest 1 min

You pick your weight. Weight is score - try to use same weight throughout workout!


7 min AMRAP
(wo)man makers


100 unbroken abmat sit ups
Mobility ball on booty