Wednesday
7 minute AMRAP
Run 8 shuttles
12 line facing burpees
16 alternating DB snatches @ 50#/35#
rest 3:00
7 minute AMRAP
Row 15/12 cals
15 v-ups
15 Push-ups
rest 3:00
7 minute AMRAP
Echo bike 10 cals
10 front squats @ 95#/65#
1 rope climb or 3 supine to standing rope climbs
Essentials
7 minute AMRAP
Run 4 shuttles
8 line facing no push-up burpees
10 DB snatches
rest 2:00
7 minute AMRAP
Row 9/7 cals
10 sit-ups
10 Push-ups
rest 2:00
7 minute AMRAP
Echo bike 7 cals
10 squats w/ KB or barbell
3 supine to standing rope climbs or 10 ring rows