Part A: 40 seconds on 20 seconds off X 10 rounds of AMRAP cals on the rower then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 10 thrusters at 95/65 and AMRAP bar hop burpees.
Part A: 40 seconds on 20 seconds off X 10 rounds of AMRAP cals on the rower then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 10 thrusters at 95/65 and AMRAP bar hop burpees.
Week #1 -
Part A: Establish an 8 rep max squat and bench press
Part B: Core Work
9 min EMOM
1. 20 V-ups
2. 50 sec plank
3. 20 slow knee tucks