Friday
10/10
3 sets for consistent reps
2 minute AMRAP
25 wall ball 20#/14#
AMRAP Row cals remaining time
rest 1:00
2 minute AMRAP
24 alternating DB snatches @ 50#/35#
AMRAP toes to bar remaining time
rest 1:00
x3 sets
+
3 sets for quality
kb side bend x15 reps/side
Standing DB hammer curl x15 reps
Banded face pulls x30 reps
Essentials
8 minute AMRAP
Run 150m
75m Sandbag bearhug carry
rest 4:00
8 minute AMRAP
Echo bike 8/6 cals
2-4-6-8-10…
DB OH shuttle walks
rest 4:00
8 minute AMRAP
1-2-3-4-5..
Plate push shuttles
3-6-9-12-15…
No push-up burpees