Minutes 00:00-15:00
12 minute AMRAP
Run 200m
10 Pull-ups
20 reverse lunges in place
*if you plan on wearing a vest for Murph, wear it here!
Minutes 15:00-27:00
12 minute AMRAP
Row 250m/225m
20 Medball sit-ups 20#/14#
20 Alternating DB snatches @ 50#/35#
Extra Credit
10-12 DB bicep curls
10-12 DB overhead tricep extensions
Side plank 30-45 sec per side
x3 sets
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