Fitness
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
- 2 up/down DB devil press
- 4 DB/unweighted walking lunges
- 6 ring rows
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
- 2 strict/jumping pull-ups
- 4 air squats
- 12 single unders
R3M
Performance
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
- 2 DB devil press (35/20s)
- 4 DB walking lunges
- 6 ring rows
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
- 2 strict pull-ups
- 4 air squats
- 12 double unders
R3M