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

Metcon (AMRAP – Reps)
black betty