Monday
For time
Run 200m
80 Ab mat sit-ups
Run 400m
60 single arm DB thrusters @ 50#/35#
Run 600m
40 v-ups
Run 800m
20 single arm DB devil press
Essentials
16 minute AMRAP
Run 200m/row 200m or bike 10/8 cals
18 alternating DB snatches
Run 200m/ row 200m or bike 10/8 cals
6 burpee box step-ups 24″/20″
Run 200m/ row 200m or bike 10/8 cals
3 plate over head shuttles 25’
+
B. 3 sets
12 DB hammer curls
12 dips off box
Rest 60 seconds b/t sets