AMRAPs in the Shade

AO: ao-the-rising
Q: Matt Hopkins (Brisket)
PAX: Fred Kelly (Grassy Knoll), Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown)
FNGs: None
COUNT: 4

Warm-Up

Motivators (down from 5)
Windmills (IC) – 15
Imperial walkers (IC) – 15
Arm circles (forward/backward) – 10 each
Slow squats – 15
DC Stretches

Mosey to Coliseum

🔁 Circuit 1 – 4 Minute AMRAPS

Station A: Upper Body Burn (AMRAP for 4 mins)
• 10 Hand Release Merkins
• 10 Carolina Dry Docks
• 10 Dips

Lap it up!

Station B: Lower Body Focus (AMRAP for 4 mins)
• 15 Air Squats
• 10 Step-ups (bench or curb)
• 10 Lunges each leg

Lap it up!

Station C: Core Control (AMRAP for 4 mins)
• 15 LBCs
• 10 Flutter Kicks (IC)
• 10 Big Boy Sit-Ups

Lap it up!
⸻

🤝 Partner Work – “Catch Me If You Can”

PAX pair up
– Partner A does Burpees x 5 then chases Partner B (who is bear crawling) ~30 yards.
– Flapjack and repeat back.

Round 2: 5x BBSUs / Lunge Walk

Round 3: 10x Newton’s Cradle / Broad Jump

⸻

🪨 Finisher

Circle up in the shade.

– Plank variety
– Mary go round

ANNOUNCEMENTS
COT