0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-41:00 Workout

41:00-47:00 Transition to Accessory

47:00-55:00 Accessory

58:00-60:00 Cool-down

WARM-UP:

3 Rounds:

10 KB Goblet Squats

10 KB RDLs

20 Flutter Kicks

Workout:

Named Workout “Fat Amy”

For Time:

50 Air Squats

10 Burpees

40 Sit-ups

10 Burpees

30 Lunges

10 Burpees

20 American Swings @53/35

10 Burpees

10m Bear Crawl

10 Burpees

20 American Swings @53/35

10 Burpees

30 Lunges

10 Burpees

40 Sit-ups

10 Burpees

50 Air Squats

*Pace: Aggressive: 17:00, Solid: 19:00, Limit: 21:00

Beginner: Sprawls, 26/18

Scaled: 35/26

Rx: 53/35

Accessory Strength:

4x12 Single DB Hammer Curls each arm

4x12 Single DB Overhead Tricep Extensions