9/5
A. 13 min AMRAP
farmers walk 50m 70/53 per hand
50 double unders or 75 single unders
12 toes to bar
B. 3-4 sets @ your own pace
weighted plank on elbows 45-60 seconds
sandbag bearhug hold 45-60 seconds
DB bicep curl x15 reps
Essentials
A. Every 4:00
200m Run or 250/200m row buy-in
remaining time:
20 burpees
150 jump rope
40 KB sumo deadlift high pulls
150 jump rope
15 burpees
40 hanging knee raises or v-ups
100 jump rope
*Run/row stops after the 16 minute mark
*24 minute time cap
+
B. 3 sets of the following:
Barbell bicep curl x12-15
Banded tricep push downs x25
*rest as needed