"Square Dance"
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press 50 / 35 lb's
15 Pull-ups
9 Shuttle Runs
- Overview: Athletes will move through the majority of this workout at a sustainable pace. The biggest separators will be the bench press as well as the pull-ups. Pick one of these 2 movements to push today.
- Sit-Ups: Reps should take 1:00 or less to complete.
- DB Bench: Reps should take 2:00 or less to complete.
- Pull-Ups: Reps should take 1:00 or less to complete.
- Shuttle Runs: 1 Shuttle Run = 25ft. Out + 25ft. Back. Reps should take 1:00 or less to complete.
- Score: Rounds + Reps
Run Conditioning
On the Minute Until Failure:
200 Meter Run
*Maximum of 10 Ro
Modifications:
- 250m Row
- 200m Ski
- 500m Bike
- 150m Air Run
4 rounds +20 sit ups
9 rounds of run, fail on 10th