A. Take 12-15 min to complete 4 sets:
A1. Barbell seated Z-press @ 20X1 x 10
A2. Fat grip SA DB bent over row @ 30X1 x 8-10/arm
A3. Ring FLR X 45 sec
B. AMRAP 15 min
Run 400m
30 sit-ups
20 push-ups
10 pull-ups
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For 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
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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-
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