8 minute AMRAP
Row 60/45 cals
40 GHD sit-ups or 60 ab mat sit-ups
AMRAP Row cals remaining time
rest 4:00
8 minute AMRAP
AB or echo bike 40/30 cals
20 Devil Press @ 50#/35# per hand
AMRAP bike cals remaining time
rest 4:00
8 minute AMRAP
Run 800m
AMRAP remaining time
10 pull-ups or 10 ring rows
10 HR push-ups
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