Monday
For time
10 burpees onto plate
20 plate ground to overhead @ 45#/25#
30 plate overhead walking lunges
Run 400m
20 burpees onto plate
30 plate ground to overhead
40 plate overhead walking lunges
Run 400m
30 burpees onto plate
40 plate ground to overhead
50 plate overhead walking lunges
Run 400m
Essentials
Minutes 00:00-10:00
4 rounds for time
10 DB Power Cleans (DB hang cleans:optional)
4 DB OH shuttle walks
Minutes 10:00-20:00
4 Rounds
Echo bike 11/9 cals
40 single unders
minutes 20:00-30:00
2 rounds for time
30 air squats
25 Push-ups
20 v-ups or ab-mat sit-ups
*8 minute time cap for all pieces