09/02 – The Ghost

WARM-UP

8:00 AMRAP:

• 30-Second Row with Legs Only
• 30-Second Row with Arms Only
• 30-Second Jump Rope
• 5 Up Downs + Seal Pose

WORKOUT PREP

1 set:

• 20-second Row (at workout pace)
• 3 Burpees
• 10 Double Unders

“THE GHOST”

FIRE

6 Rounds:

• 1:00 Max Calorie Row
• 1:00 Max Burpees
• 1:00 Max Double Unders
• -Rest 1:00 between rounds-

EARTH

• Up Downs
• Single Unders

MUSCLE BUILDING

4 Rounds:

• 12 Leaning Lateral Raise @ moderate weight – maintain quality
• 10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
• -Rest 1 min between rounds-