Monday, 2/23
February 22, 2015
Wednesday, 2/25
February 25, 2015


4 rounds of
3 Hanging Scap retractions
6 Spider Lunges
3 Squat to Bootstrappers
12 Jumping Jacks

AMRAP in 6 Minutes
6 Pull-ups + 12 Push-ups

Rest 3 Minutes

AMRAP in 6 Minutes
6 Alt DB Snatches + 12 Ab Mat Sit-ups

Rest 3 minutes

AMRAP in 6 Minutes
6 Box Jump Overs + 12 KB Swings


  1. Katie says:

    This was fun! Nice long rest breaks AND no burpees!! I went with ring rows (good call for me), knee push-ups, 20# snatches, 18″ step-overs, and pull-throughs. The rounds felt very long, but the fact it was only one round of each made up for it…I think my mind is trained to prepare for 3+ rounds of workouts like this. Really proud of my beautiful step-overs on this one – you can tell I’ve done some step aerobics. 🙂 The worst part by far was the push-ups, that was a lot of reps. After the first set of 12 I broke them into groups of 2-4 to make it manageable and try to keep form.

    Thank you, Coach Chris, for the mobility finisher. The prayer stretch felt great on my always-tight shoulders.