Freakin Weekend
AMRAP 20

10 Pull-ups

20 V-Ups

30 Air Squats

Mods:

Alternative Rep Scheme:

8/16/24

5/10/15

Pull Up-

Ring Row

DB/Odd Object/Banded Bent Over Row

V-Ups-

Alternating Leg V-Ups

V-Ups To Knees

Tuck Crunch

:20 Hollow Hold

Squats:

Glute Bridges

Step Ups

General Warm Up:

2 Rounds

:30 Jogging in place

:30 Scap retractions from plank

:30 Squat to hamstring stretch

:30 Duck walk https://www.youtube.com/watch?v=-swSVo8-i4I

2 Rounds

:30 Handcuff Drill https://www.youtube.com/watch?v=IwVcYL8zORU

:30 Sit Ups

:30 Spiderman stretch

:30 Good Morning

Movement Specific:

Pull Up

5 Hanging Scap Shrug/7 Scap Shrug w/ object

7 Tempo Swing/7 Good Morning w/ object/7 Ring Row

5 Jumping Pull Ups/Rows w/ 2sec Pause at Top

5 Reps of workout movement

V-Up

:20 Hollow Hold

:20 Tuck Crunch

:20 Alternating Leg V-Up or Full V-Up

8 Reps of Workout Movement

Squat

:30 Glute Bridge

:30 Slow Air Squat w/ Pause in Bottom

:30 Normal w/ Pause at Top

10 Reps of workout movement
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