In teams of 2 AMRAP30
10 Jumping Lunges (sc: alt. reverse Lunges)
8 T2B
6 Pushups
4 Burpee broadjumps
Partner A works in Amrap
Partner B runs 400m
Switch when partner B is finished with the run and then B goes on where Partner A stops in the Amrap
3 sets of:
15 bendover reverse flys (2,5/1,25)
into
15 bendover reverse flys without weight
into
15 DB/KB Skull crusher
- no rest between movements -
3 sets of:
8 SA DB strict press @ RPE 8
rest 2min
3 sets of:
6-10 Chinups (weighted) @RPE 8-9
rest 30-60sec.
8-15 parallette pushups @RPE 8-9
rest 30-60sec.
Every 2:00 for 3 sets
30s ME BIke for cal
Goal is to maintain cals over th 3 sets. Push hard!
4-5 sets
1-4 Chinups / negatives / 10-15s hold
10-15s HS hold
In teams of 2 AMRAP16
10 alt. reverse Lunges)
8 T2B
6 Pushups
4 Burpee broadjumps
Partner A works in Amrap
Partner B runs 200m
Switch when partner B is finished with the run and then B goes on where Partner A stops in the Amrap