Week 8-19-24
Monday
A. Take 15 minutes to complete 4 sets of the following
A1. Tall kneeling DB strict press x8-10 reps
A2. Weighted strict pronated pull-up x3-4 reps or Max strict pull-ups in 30 seconds
A3. FLR on floor weighted 45-60 seconds
B. For time
Run 200m
15 Kb swings @ 70#/53#
25 burpees
15 kb swings
Run 400m
15 kb swings
25 burpees
15 kb swings h
Run 200m
*16 minute time cap
Essentials
2 minute AMRAP
Row 10/8 cals
AMRAP DB thrusters
rest 1:00
continue until you complete
40 DB thrusters
*cap @ 4 sets
rest 2:00 before starting next AMRAP
2 minute AMRAP
Echo bike 7/5 cals
7 deadlifts
AMRAP barfacing burpees
rest 1:00
*cap @ 4 sets
continue until you complete 35 burpees/ no push-up burpees