Mobilize then Hypnotize (Your MUSCLES)

TRAMUP
Row 500 Meters
10 arm circles FWD. 10 BACK
10 Strict Pull Ups or ring rows
10 Russian KB Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar
20 Butterfly Sit Ups
20 Push Ups

MOVE WITH INTEGRITY

TRAMRAP 18.5 (AMRAP – Rounds)
9 MINUTE AMRAP OF:
10 Push Ups
50′ Walking Lunge

Rest 1 Minute

9 MINUTE AMRAP OF:
20 Toes to Bar
30 Dumbell Snatch, 50/35

Rest 1 Minute

9 MINUTE AMRAP OF:
10 Burpee Box Jumps 24/20"
10 Box Step Overs 50/35
1 Rope Climb 15′ (12/9/12 A1A)

ONLY SCORE COMPLETED ROUNDS.

If you know you won’t finish the round, you may choose to rest before the 9 minute mark.

I’m Totally Doing Mobility in 2018
1 minute per side Couch
1 minute per side Pigeon
1 Minute per side 8 point shoulder or standing pec stretch