Monday
4/28
For time:
Run 400m
42 Single arm DB s2oh @ 70#/50#
21 burpees
42 Goblet reverse lunges
Run 400m
30 Single arm DB hang clean and jerks
15 burpees
30 Goblet reverse lunges
Run 400m
18 single arm DB thrusters
9 burpees
18 goblet reverse lunges
Essentials
A. Take 12 minutes to complete 4 sets of the following
A1. Incline DB bench press x10-12 reps
A2. Strict pronated banded pull-ups or ring rows; Max reps in 40 seconds
B. 10 minute AMRAP
Row 750m or Echo bike 30/25 cals
AMRAP remaining time
1-2-3-4-5…
Wall walks or DB overhead shuttle carries
3-6-9-12-15…
Thrusters with bar or db’s