Unloaded
Teams of 2
AMRAP 20
10/7 Cal Row or 9/6 Cal Bike
10 Wallball Slams – 30/20
10 Abmat Situps
10 AKBS – 53/35
*Each round add 10 reps to each movement
-rest 5min, then:
In 10min, complete: (solo)
40, 30, 20, 10
Pushups
V-Ups
Run Programming
L: 20min; S: 30min – Easy. And, within the 20/30min, knock out 10x15sec surges and 10x7sec max effort sprints. Don’t allow yourself to walk after completing these sprints. Instead, fall back into an easy jog.