Fitness
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch
- 6 hanging knee raises
R2.5M
5 min AMRAP @ 80-90%
– 30 single unders
– 10 RKB swings
– 10/7 push-ups
R2.5M
Performance
2 total sets (6 total AMRAPs):
5 min AMRAP @ 80-90%
– 750/600m row in remaining time
- 10 prisoner walking lunges
- 3 DB devil press
R2.5M
5 min AMRAP @ 80-90%
– 600m run, in remaining time
- 6 alternating DB snatch (50/35)
- 4 toes to bar
R2.5M
5 min AMRAP @ 80-90%
– 20 double unders
– 10 RKB swings (70/44)
– 10/7 push-ups
R2.5M