With a running clock
0:00-8:00
For time
Run 800m
8:00-20:00
AMRAP12
4 Burpee Broadjumps
8 pullups
12 Airsquats
22:00-30:00
For time
800m run
3 sets
15-20 bent over reverse flys
12-15 KB/DB skull crusher on floor
- no rest between movements -
3 sets of:
8 Bench Press @ RPE 10
rest 2min
3 sets of:
6-12 bent over db rows @RPE 8-9
rest 30-60sec.
12-20 alt. Db strict presses @RPE 8-9
rest 30-60sec.
In Teams of 2
5 sets each(YGIG)
30s Echo bike @ high but not maximal effort
Goal is to get amany caloriers as you can over the 5 sets
In teams of 2 do compass reaches in each direction and try to beat the other one
4 sets
8-10 horizontal bar rows
Rest 30s
5-8 pushups
Rest 30s
In teams of 2
Amrap 8
2 lanes synchron walking lunges
4 burpees each (YGIG each rep)
6 synchro situps (facing)