"Thrumpled"
10 min AMRAP :
30 m Farmer's Walk (2x24 KB or 2x 16 KB)
10 m handstand walk (or 20 m bear crawl)
"Detonation"
12 min AMRAP
6 DB Press (22.5/15 kgs)
12 deadlifts (100/70 kgs)
24 Double Unders (or 24 singles)
Part 1. Rowing Technique Recovery sequence: Arms in - Lean forward - Legs in Arms only - Pull x 10 Arms + Lean forward - Lean Back + Pull x 10 Arms + Lean forward + Legs in - Drive Legs + Lean Back +
In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10 Burpees 10 Power cleans 60/42.5 kg Complete this routine 4 tim