Wednesday, August 28, 2024

Wednesday

8 minute AMRAP

2-4-6-8-10…

Bench Press @ 135#/95#

1-2-3-4-5…

Goblet atlas lunge @ 70#/53#

rest 2:00-4:00

8 minute AMRAP

Run 100m

2-4-6-8-10…

line facing burpees 

rest 2:00-4:00

8 minute AMRAP

Echo Bike 10/8 cals

2-4-6-8-10…

Box-jumps 30″/24″

Essentials

A. Complete 3-4 sets of the following:

A1. 10-12 pedlay rows @20×1

A2. Plate hold wall sit 30-45 seconds 

A3. KB front rack reverse lunges x12-14

B. 3 rounds for time:

Row 300/250m

15 ring rows/ pull-ups

12 deadlifts 

9 line facing burpees