A. Tabata the following movements:
20 sec of work followed by 10 sec of rest x 8 sets per movement. 1 min of rest between movements)
V-ups
Squats
Push-ups
B. For time
AMRAP 6 min
Run 100m
12 SA DB devils press 50,35
Rest 3 min
AMRAP 6 min
10 burpees over DB
12 SA DB shoulder to overhead 50,35
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/. Â Â Â Â Â Â Â Â Â 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