Fitness
2 total sets:
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
- 8 box step ups
- 10 RKB swings
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
- 4 DB devil press
- 6 ring rows
R4M
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
- 8 sandbag/medball/air squats
- 10 push-ups
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
- 3 DB Curtis Ps
- 5 hanging knee raises
Performance
2 total sets:
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
- 7 box jumps + step down (24/20”)
- 9 RKB swings (53/35)
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
- 3 DB devil press (35/25s)
- 5 ring rows
R4M
8 min AMRAP @ 70-80% pace
– 1000/800m row, then in remaining time:
- 7 sandbag squats
- 9/7 push-ups
R4M
8 min AMRAP @ 70-80% pace
– 800m run, then in remaining time:
- 3 DB Curtis Ps
- 5 toes to bar