WARMUP:
Coach's Choice

B WARMUP:
Gymnastics strength development
3 sets of each:
Double KB Gorilla Rows x 16-20 (8-10 each side, alternating reps)
5-10 Strict T2b (scale to strict leg raises/knee raises/candlesticks/deadbugs)
:20-:30 Chinese Plank (face up)

WORKOUT WARMUP:
150m row
20 air squats
10 ball slams

WORKOUT:
16 min AMRAP:

100m row
10 air squats
2 ball slams

200m row
20 Air Squats
4 ball slams

300m row
30 air squats
6 ball slams

400m row
40 air squats
8 ball slams

500m row
50 air squats
10 ball slams

600m row
60 air squats
12 ball slams

- continue to add 100m row + 10 air squats + 2 ball slams up to 16 minutes.
- score will be your last round of ball slams plus additional reps.