Aerobic Capacity Day
Fitness
8 min AMRAP:
– 200 m row
– 6 hanging knee raise / lemon squeezes
– 9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box step-ups
– 12 SA DB hang power clean (6/6)
R4M
8 min AMRAP:
– 200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 18 single unders
Performance
8 min AMRAP:
– 250/200 m row
– 6 toes to bar
– 12/9 push-ups
R4M
8 min AMRAP:
– hill run
– 6 box jump overs (24/20”)
– 12 SA DB hang power clean (6/6 @ 50/35)
R4M
8 min AMRAP:
– 250/200 m row
– 9 DB goblet squats
– 12 ring rows
R4M
8 min AMRAP:
– hill run
– 6 up/downs
– 24 double unders