Friday
11/14
A. For time
15-12-9-9-9
Box-jumps 24″/20″
Shoulder to overhead @ 115#/75#
Pull-ups
*Run 150m between each set (4 total runs)
+
B. 3 sets for quality
15 DB bicep curls
20 DB skull crushers
Side plank 30 sec/side
Essentials
For consistent reps each set
2 minute AMRAP
15 DB strict press
AMRAP Bike erg/ski cals
rest 1:00
2 minute AMRAP
Row 12/10 cals
AMRAP Sandbag bearhug shuttles
rest 1:00
2 minute AMRAP
2-3 plate push shuttles
AMRAP burpees onto plate
*adjust pushes to finish in 1:15 or less
rest 1:00
x3 sets