We started off with a 5 minutes stretch and mobility – making sure we hit those shoulders knowing what was to come.  AMRAPs are 4 exercises 10 reps – alternating between cardio and core. EMOMs are 2 upper body exercises to failure.

AMRAP1 – 5 minutes

1.  Burpee
2. Plank up/up knee knee  ,  plank down/down  knee knee
3. Skater HC
4. Sprinter Abs HC

EMOM1 – 6 minutes

1. Lateral raise   ( rep goal 6-12)
2. Push up           ( rep goal 10-15)

AMRAP2 – 5  minutes

1. Heisman HC
2. Elbow Plank – Right hand tap forward/ left hand tap forward/ Knee to elbow/knee to elbow
3. Surfer Squats
4. Leg Lowers

EMOM2  6 minutes

1. Front Raise ( rep range 6-12)
2. Dip       15x

AMRAP3 – 4 minutes

1. Squat / Squat Jump
2. Plank – Knee to opposite elbow then same elbow.  repeat with other leg
3. Broad jump / back 4 high Knees
4. American Hammers HC

EMOM 3 – 4minutes

1. Iron Cross  ( Reps – whatever you can with proper form )then do Hallelujahs for time. Definitely needed lighter weights here.
2. Carolina Drydocks

We had a minute or 2 left for some stretches..  COT:  Believe in yourself. Believe you can and you will.

Thanks for joining me.. This was a tough sweaty workout.. Great job!  We can do hard things!