11.17.2025

5 Rounds:

10 KBS – light, warm up weight

5 PVC Squat Practice

2 Spidey Lunges (each side)

HIP/BACK/KNEE Movement Prep 

3x – 7m AMRAP

2m rest between AMRAPs

AMRAP 1 –

5 Pull Ups – 10 Goblet Squat – 15 Push Ups

AMRAP 2 –

15 KBS – 15 Ab Mat Sit Ups

AMRAP 3 –

5 Wall Ball Shots – 5 T2B (strict) – 1 Man Maker (55/35)

POST:

Stretch