Unloaded
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m, then Max T2B
-rest 1min
From 4:00-7:00, Run 400m, then Max 2-DB Front Rack Squats – L: 30/20; S: 50/35
-rest 1min
From 8:00-11:00, Run 400m, then Max T2B
-rest 1min
From 12:00-15:00, Run 400m, then Max 2-DB Front Rack Squats
-rest 5min, then:
On a 15-minute clock, for max reps each round…
From 0:00-3:00, Row 500m, then Max AKBS – L: 53/35; S: 70/53
-rest 1min
From 4:00-7:00, Row 500m, then Max Burpees
-rest 1min
From 8:00-11:00, Row 500m, then Max AKBS – L: 53/35; S: 70/53
-rest 1min
From 12:00-15:00, Row 500m, then Max Burpees
*Equivalent for 400m Run is Row 500/400m or Bike 1000/800m, and vice versa
Ambassador Bro/Broette Sesh
Muscle Up