Prom Queen

70’s
7 min amrap
20 kb swings
10 med ball slam
15 jack press
4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s
8 min amrap

15 band twist
20 bosu curl
15 wall ball
row 250

push it (run in place – 2 push ups everytime hear push it)

90’s
9 min amrap

30 alt leg curl sliders
20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA
20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk
10 kb squat high pull

thunderstruck (jumping jacks-squat on thunder)

2000’s
10 min amrap

5 trx inverted row
10 slider atomic pushup
15 goblet squat
sled run

cupid shuffle plank