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 w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe