Part A: 60 seconds on 30 seconds off X 10 rounds of:
20/14 cals on the rower AMRAP WB
Rest 5 mins
Part B: 60 seconds on 30 seconds off X 10 rounds -
8 Burpee Box Jump over (24" Box) AMRAP WBs
Part A: 60 seconds on 30 seconds off X 10 rounds of:
20/14 cals on the rower AMRAP WB
Rest 5 mins
Part B: 60 seconds on 30 seconds off X 10 rounds -
8 Burpee Box Jump over (24" Box) AMRAP WBs
Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%