friday, April 24, 2026

4/24/2026

90 second AMRAP

Ski erg 14/11 cals 

AMRAP Defecit Push-ups remaining time

rest 90 seconds 

x3 sets 

+

Bike erg 18/14 cals 

AMRAP Strict pull-ups remaining time

rest 90 seconds 

x3 sets 

+

2 plate push shuttles 

AMRAP Slamballs remaining time

rest 90 seconds 

x3 sets

Essentials 4-24-26

A1. 5 Rounds 

60 jump rope 

10 Bench Press 

12 HEAVY russian kbs 

-rest 2 min 

A2. 5 Rounds 

20 ab-mat sit-ups 

12 slam balls 

6 burpees 

+

B. Extra credit 

2-3 sets 

– Barbell bicep curl x12-15