Friday
20 minute AMRAP
50 Ab mat sit-ups
150 Double unders
50 DB/kb goblet squat @ 50#/35#
Farmers walk 200m @ 50#/35# per hand (DB’s or Kb’s)
A. Take 12 minutes to complete 3 sets of the following
A1. 12 DB RDLs
A2. 8-10 ring rows with 3 second negative
A3. 10 DB push press + 10 second hold over
B. For total time
2-4-6-8-10-12
Burpees
Front squats with bar/DB
Box-jumps/ step ups
13 min time cap