A. For time
Row 500m/AB 25/20 cal
50 prisoner step ups 24,20
25 burpees onto plate
15 atomic sit ups 45,25
100 double unders
Row 500m/ AB 25/20 cal
100 double unders
15 atomic sit-ups 45,25
25 burpees into plate
50 prisoner step ups
Row 500m/AB 25/20cal
B. Extra credit
3 sets
10-12 DB bicep curls
15 OH DB tricep extensions
12-15 DB bent over flies
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