Fitness
2 rounds:
5 min AMRAP:
– 400m row, in remaining time:
- 8 RKB swings
- 4 up/downs
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
- 8 single arm DB push press (4/side)
- 4 hanging knee raises
R2.5M
5 min AMRAP:
– 16 single unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M
Performance
2 rounds:
5 min AMRAP:
– 500/400m row, in remaining time:
- 8 RKB swings (70/44)
- 4 up/downs
R2.5M
5 min AMRAP:
– 400m run, in remaining time:
- 8 single arm DB push press (4/side @ 50/35)
- 4 toes to bar
R2.5M
5 min AMRAP:
– 16 double unders
– 8 goblet squats (DB or KB)
– 4 strict pull-ups
R2.5M