A. Amraps

Amrap‘18
400 m run
40 WB (14/10 lbs)

(Rest 4 min)

Amrap‘18
500 m row
20 Burpees over rower

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Barbell Bulgarian Split Squat 3 x 6-10

6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat

@RPE 8-9 for all sets - controlled eccentric and focus on front leg quad

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

Amrap5
A-jumps (6/4")

Every time you stop moving do a 10s plank