EVERY 3 MINS: (3 SETS – 250/200M EACH)
500/400M SPRINTS
2 MINS REST
1 MIN ON EACH: (3 SETS – MAX REPS)
DEADHANG (DROP FROM BAR = 3 BURPEES – HANG AT SAME TIME)
SHOULDER PRESS (20/15 – SYNCHRO)
HR PRESS UPS (SYNCHRO)
2 MINS REST
AMRAP IN 9 MINS:
3 BMU’s or 3 DOUBLE PRESS UP BURPEES
6 BOX JUMPS or 6 BOX STEPS
9/ 7 AD CALS or 9/7 CAL ROW
6 PISTOLS or 6 GOBLET SQUATS (24/16)
3 C2B PULL UPS or 3 BODY ROWS
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