WARMUP: Short Jog, variety of warmup exercises and stretches
THE THANG: This was made by Polaroid when this AO was The Tomahawk to track our fitness improvements. It’s a series of exercises AMRAP in X time.
Left Arm Upright Row – 30s
Right Arm Upright Row – 30s
KB Swings – 2 min
Left Arm Snatch – 1 min
Right Arm Snatch – 1 min
Short Jog
aMERICAn Hammers – 1 min
Left Arm Curls – 1 min (note if upright or on knee)
Right Arm Curls – 1 min (note if upright or on knee)
Double Arm Triceps – 1 min (note if upright or on back as Skullcrushers)
Short Jog
Butterfly Left – 1 min (this is laying on back. Arm straight out to side. Slight bend in elbow. Lift bell over chest. Would be like doing a cable pull standing up)
Butterfly Right – 1 min
Goblet Squats – 2 min
Lawnmower Left – 1 min
Lawnmower Right – 1 min
KB Hold for time (hold KB straight of in front so you can look thru handle)

Note your weight so you can see how you improve over time.  If you move up in weight, it’s ok to have less reps. If you are close to before then you are improving. A good comparison is using Work = Force*Distance. Since your distance per rep should be the same across attempts, this is a fair metric. “Work” = Weight * Reps