A. On a continuos running clock with a partnerÂ
Echo Bike/AB 2:00 on/2:00 off x1 set @ moderate effortÂ
Echo Bike/AB 1:30 on/1:30 off x2 sets @ slightly faster paceÂ
Echo BIke/AB 1:00 on/1:00 off x3 sets @ tougher paceÂ
*will alternate on the bike with partner
*Choose a pace you KNOW you can increase from as time lowersÂ
B. 10 minute AMRAPÂ
10 deadlifts @ 155#/105#Â
10 Box-jumps 24"/20"Â
10 HR push-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/. 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