A. in 12 minutes complete
10-8-6-4-2
Strict Press; building load from 105#/65#
20-16-12-8-4
DB renegade row @ 50#/35# per hand
B. 2 minute AMRAP
15 Box-jumps 24"/20"
15 push press @ 95#/65#
AMRAP barfacing burpees remaining time
rest 1 minute then repeat until 50 burpees are completed
cap at 4 sets with 4th set being a 3 minute AMRAP
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S