Unloaded
2 Rounds
50 AKBS – 53/35
40 Situps
30 Wallball Slams – 20/14
20 Goblet Squats
10 KB Front Rack Lunges – 5l/5r
*Cap = 16min
-rest 4min, then:
AMRAP 20
15/10 Cal Bike or 18/12 Cal Row
30 Jumping Pullups or Ring Rows
400m Run or Row 500/400m or Bike 1000/800m
30 HRPU
400m Run or Row 500/400m or Bike 1000/800m
30 Double Unders
Run Programming
2 Rounds
Run 1000m – moderate
Rest 45sec
Run 800m – moderate
Rest 45sec
Run 600m – moderate
Rest 5min