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Thursday, May 12, 2022


Minutes 00:00-10:00

10 minute AMRAP

5 pull-ups

10 push-ups

15 air squats

*if you have a vest and plan on wearing it for murph, do so here

Minutes 15:00-25:00

10 minute AMRAP

Run 100m

25 Double unders/25 single unders

10 Kb swings @ 53#/35#

minutes 27:00-30:00

3 minutes Max Ab mat sit-ups

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6 rounds for total time Run 200m/ Row 18/12 cals/ Echo Bike 14/11 cals 10 burpees 12 Box-jumps 24"/20" 14 Kb swings @ 53#/35# rest 1:00 *You must run/row/bike 2 times each; order does not matter

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