“The Big Four”
4 Rounds for Max Reps or Completion
Each round = 9:00 AMRAP + 1:00 rest
Score = total rounds + reps
🔁 AMRAP 9 – “Posterior & Press”
12 KB swings (Russian, moderate)
10 push-ups
14 sit-ups
20 Mountain Climbers
🔁 AMRAP 9 – “Carry & Climb”
200m farmer’s carry (DBs or KBs)
8 ring rows
10 step-ups (bodyweight or light load)
:20 superman hold
🔁 AMRAP 9 – “Wall Ball & Jump”
15 wall balls (20/14)
10 box jumps or step-ups
12 DB push press (light/mod)
15 single-unders
🔁 AMRAP 9 – “Core & Burnout”
10 burpees
20 bicycle crunches
10 DB snatches (5/arm, alt)
100m jog or 150m row
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