Friday
4/25
A. Take 12 minutes to complete 4-5 sets of the following
A1. Incline DB bench press x10-12 reps
A2. Strict pronated pull-ups; Max reps in 45 seconds
B. 10 minute AMRAP
Row 1000m/850m or Echo bike 50/35 cals
AMRAP remaining time
1-2-3-4-5…
Wall walks or DB overhead shuttle carries
3-6-9-12-15…
Thrusters @ 95#/65#
Essentials
20 minute AMRAP
16 plate ground to overhead
24 jump rope
12 alternating v-ups
24 jump rope
8 no push-up burpees onto plate
*Every 2 rounds Run 250m row 300m or bike 15/13 cals
+
Extra Credit
3 sets
15 DB hammer curls
20 DB tricep kickbacks
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