Keep On Rockin!


2 Rounds:
Six stations of two movements, 1 minute AMRAP at the first movement and 30 second AMRAP at the second, then 30 seconds to rest and transition to the next station.  2 minutes rest between rounds one and two. The six stations include the following: wall ball (14/20)/air squat, plank/Abmat sit up, wtd. front rack lunge (53/75)/mat nasties, bench press (65/95)/push up, ring row/ball slams (15/20). The 1 minute AMRAP is meant to be unbroken while the 30 second AMRAP can be broken. Score is total reps plus 10 bonus reps for each round completed unbroken.