A. Tabata the following movements:
(:20 work followed by :10 rest for max reps/calories x 8 sets/movement)
Row or AB
Rest 1 min
Bicycle crunches
Rest 1 min
Double unders
B. 10 min AMRAP
3-4-5-6-7-8.....increasing by 1 rep
burpee box jump overs 24,20
6-8-10-12–14-16....increasing by 2 reps
SA DB hang snatch 50,35
100m run after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-