20 minute AMRAP
Run 400m
30 Push-ups
20 Box-jump on and over 24"/20" box
10 Atomic sit-ups 45#/25#
+
Extra Credit
16,16,8,8
DB bicep curl (increase load as reps lower)
FLR on rings 45-60 seconds
top of page
Search
Recent Posts
See AllFor total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
390
A. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
1090
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
700
bottom of page