Warm-up; 30/25 Cal Bike/Row

Followed by 3 Rounds
10 Shoulder Taps
10 Air Squats
5 1-Arm Ring Row per side
30s Plank

8 Minute Skill AMRAP:

2 Turkish Get-Ups
3Kettlebell Press
4 Kettlebell Windmill

Intent: This is a skill AMRAP and not intended to be done for time or score. The focus should be on slow, controlled movement with perfect form to help build a strong, stable shoulder. Use a light kettlebell. Perform all reps on one arm to complete one roun

Workout #1 ” ANGIE ” For time ( 23 MIN Cap )
100 pull-ups
100 push-ups
100 sit-ups
100 squats

RPE 7: Short of breath, can only speak in short sentences

Intent: This is your benchmark workout for the week! Complete each movement before moving onto the next. Be mindful of how you modify the movements – the goal is to complete everything in under the time cap. Push-ups will typically take the longest of all of the movements, so don’t be afraid to modify with a band (wrap light band around pull up bar and put your arms through so the band goes across your chest as you do push ups below the pull up bar), to a box, or by going to your knees part way through the 100 reps. Pull ups can be modified with a band or with ring rows. Look back at your previous attempts to inform your game plan for today. There is a 23 min time cap