Gym medium
AMRAP 8 mins: Rows, Dumbbell Push Press and Forward Lean Rest (FLR)s

Complete as many rounds as possible in 8 mins of: Row, 250 m 12 Dumbbell Push Press Forward Lean Rest (FLR), 20 secs

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AMRAP 8 mins: Assault Bike Calories, No Push-up Burpees and Hollow Holds

Complete as many rounds as possible in 8 mins of: 10/7 Assault Bike Calories 12 No Push-up Burpees Hollow Hold, 20 secs

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AMRAP 8 mins: 200 m, Kettlebell Swings and GHD Sit-ups

Complete as many rounds as possible in 8 mins of: Run, 200 m 12 Kettlebell Swings 8 GHD Sit-ups

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AMRAP 8 mins: Double Unders, Paralette Shoot Through (Push Up/Dip)s and Side Planks

Complete as many rounds as possible in 8 mins of: 40 Double Unders 8 Paralette Shoot Through (Push Up/Dip)s Side Plank, 1 min

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