Fitness

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 strict pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 40 single unders (sub 30 lateral hops)

– 10 wallballs

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

 

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart 

 

Performance

A) AMRAP in 8 minutes:

– 20/15 cal row

– 10 chest to bar pull-ups

Rest 4 minutes

AMRAP in 8 minutes:

– 30 double unders

– 10 wallballs (20/14)

Rest 4 minutes

AMRAP in 8 minutes:

– 200m run

– 10 burpees

 

B) 3 sets for quality:

– 10-15 inverted BB row

– 15-20 banded pull-apart