8 sets of:
2min on 2min off
1. AMRAP of:
40 DU´s
12 single arm DB-FR alt. rev. lunges (22,5/15kg)
12 push ups
2. AMRAP of:
15/12cal Echo Bike
12 T2B
- try to maintain your score/reps over all sets! -
AMRAP 15 min
100m - 200m - 300m - ....
Row
+ 200m easy Run after each Round
[3 min Rest]
AMRAP 15 min
2 - 4 - 6 - ...
cal Ski/Bike Erg / Assault Bike
+ 200m easy Run after each Round
10min EMOM
1. 4 DNG Squat Snatches (go as heavy as form allows)
2. 5-15 strict HSPU (aim for an unbroken set but split up if you need to, especially in the low rep range, to make you do good reps!)
4 sets of:
2:30min on 2:30min off
15/12cal Echo Bike
15 T2B
15 Thrusters (40/30kg)
ME DU´s in remaining time
- go with a hard effort (~90-95%), then try to hold your score as good as possible over the remaining sets. Scale reps as needed to have at least 30sec. of DU´s in the first set -
10 min work on Sandbag over boxes konga line style
10 min ropeclimbs
5 rounds
50m SA FW each side
10 mats burpee broadjump