A. Take 12 min To alternate through the following movements for 3 sets
A1. Front foot elevated split squat @ 30X1 x 8-10/leg
A2. 20-25 double ring mountain climbers
A3. 30 sec side plank/side
X 3-4 sets
B. Take 5 min to
Run 400m
AMRAP in remaining time
Wall ball 30,20
Rest 2 min
Take 5 min to
AB 30/22 cal
AMRAP in remaining time
Situps
Rest 2 min
Take 5 min to
Row 40 cal
AMRAP in remaining time
Devils press 50/h, 35/h
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S