“AMAP”

Rope Slams

Worship Squats 

HRPU 

Russian Twists 

Burpees

1 minute at each station

no rest in between stations

once 5 stations are complete rest 1 minute 

5 rounds total 

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Performance

“Partner Chipper”

100 KB Swings

100 HRPU 

100 Mountain Climbers

100 KB Swings

*While one person is chipping away at the exercises the other person is burning ten calories on the elliptical.  Once the ten calories are complete the partners switch.  Partners are picking up on the rep that they left off until 100 reps are met.

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