Monday
Minutes 00:00-7:00
Run 400m buy in
7-5-3
Thrusters @ 135#/95#
7-7-7
barfacing burpees
minutes 7:00-14:00
Run 400m
9-7-5
thrusters @ 115#/75#
7-7-7
barfacing burpees
minutes 14:00-21:00
Run 400m
12-9-6
thrusters @ 95#/65#
7-7-7
barfacing burpees
Essentials
A. EMOM 16 minutes
Min1: DB overhead tricep extensions x12-15
Min2: weighted plank on elbows 30-45 sec
Min3: supine rope climb x2-4
Min4- bike/row @ consistent effort 30-45 sec
B. 8 min AMRAP
12 Ab mat sit-ups
8 pogo jumps over barbell
6 deadlifts w/ barbell