A) 2 total sets of…

3 min AMRAP:

– 2 sandbag cleans

– 4 sangbag lunges

– 6 HR push-ups

R1.5M

3 min AMRAP:

– 250/200m row, then in remaining time…

• 5 box jumps – step down
• 5 toes to bar

R1.5M

3 min AMRAP:

– 2 DB devil presses (35/25)

– 4 DB squats

– 6  pull-ups

R1.5M

3 min AMRAP:

– 200m run, then in remaining time…

• 20 double unders
• 5 burpees

R6M

 

B) 3 sets for quality:

– 10/side DB weighted hip extensions

– 10/side bent over DB rows

– 30 crunches