Thursday
A. 10 min AMRAP
Row 15/12 cal
8 burpees over erg
6/side Russian twists
Rest 5 min
10 min AMRAP
AB 12/10 cal
8 DB box step ups 24,20” 50/h,35/h
6 hand release push-ups
Rest 5 min
Run 200m
8 goblet reverse lunges squats 53,35
6 pull-ups
At home workout
A. 10 min AMRAP
Run 200m
8 burpees
6/side Russian twists
Rest 5 min
10 min AMRAP
40 mountain climbers
8 DB box step ups
6 hand release push-ups
Rest 5 min
Run 200m
20 air squats
10 sit-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi