Goal: Build full-body strength, cardiovascular endurance and the ability to maintain performance under fatigue.
30-minute AMRAP:
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400m Run
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15 Wall Balls
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12 Dumbbell Thrusters
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10 Burpees Over Dumbbell
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20 Walking Lunges (10 each leg)
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12 Dumbbell Deadlifts
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200m SkiErg
The challenge: Complete as many quality rounds as possible in 30 minutes.
Focus: Start at a controlled pace, keep transitions short and maintain consistent movement throughout. Aim to finish just as strong as you started.
Equipment: Dumbbells, wall ball, SkiErg.
