AMRAP in 30 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
15 wall ball shots @ 20/14
15 kb swings @ 55/35
30 running man rope reps
15 release push-ups
100 meter plate carry (front of body) @ 45/25
1 lap crab crawl60 seconds rest after each completed round
Performance
AMRAP in 40 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
20 step-ups (alt) w/1 kb @ 35/15 in front rack
10 strict KTEs
50 running man rope reps
10 dive bomber push-ups
20 butterfly HTF sit-ups
1 lap crab crawl
60 seconds rest after each completed round
AMRAP in 40 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
20 step-ups (alt) w/1 kb @ 35/15 in front rack
10 strict KTEs
50 running man rope reps
10 dive bomber push-ups
20 butterfly HTF sit-ups
1 lap crab crawl
60 seconds rest after each completed round
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