The theme was 4 Min AMRAPS with a few pickle runs sprinkled in.

round 1:

10 Burpees

10 squats with weight

10 overhead press

round 2:

10 plank up downs

10 plank DB pass thru

10 Sit ups with weight

round 3:

10 step ups with weight

10 Tricep dips

10 renegade rows

round 4:

10 skull crushers

10 push ups

10 plyo lunges

round 5:

10 plank hip dips

10 froggers

10 surrenders

round 6:

10 bicep curls

10 upright row

10 squat jumps

 

We ended with a ring of fire WAVE from squat to plank for the length of the song bootylicous (3.5 mins).

COT and Name o Rama