Amrap8
20 light db HPC(2x15/10)
10 burpees
5 shuttle sprints
Rest 4 min
Amrap8
20 light db STOH
10 Airsquats
5 shuttle sprints
Build up a set of 5 benchpress in 10 min
After each set of benchpress do 10 bentover reverse flys with small plates
Then do 1 ME dropset with
75%/50%/25%
4 sets
8-12 cyclists gobletsquats
8-12 plate leg curls
No rest
7 sets of:
3-pos. Power Clean (Hang/Below the knee/2" off the floor)
- start @ first weight after empty barbell and work up -
4X5 OHS (2" pause @bottom)
- YGIG with a partner -
3 sets of:
8-12 Half-kneeling DB-Press/side
8-12 (wtd.) Glute bridges
30-45 Plank var.
- rest 1' -
3 sets of:
4x 15s sprint on rower, 45s rest
rest 60s
4min Air Bike @moderate Pace
rest 60s
In Teams of 2:
5 rounds of:
20/15cal row (YGIG)
200m run
20/15cal Air Bike (YGIG)
200m run
- run is together -
(32min cap)