Part A: 5 cycles of -1:40 minutes on 1:20 minute OFF -
run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95lbs
Rest 3 minutes -
Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF -
18 bar hop burpees, 18 T2B
AMRAP deadlifts 135/95
Part A: 5 cycles of -1:40 minutes on 1:20 minute OFF -
run 200m, 15 C2B, AMRAP back rack lunge 135lbs/95lbs
Rest 3 minutes -
Part B: 5 cycles of 1:40 minutes on 1:20 minute OFF -
18 bar hop burpees, 18 T2B
AMRAP deadlifts 135/95
On the 3 mins x 16
1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups
2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks
3. 12 per side bulgarian split squats + 1 min of planking
4. 8 per side heavy DB row + 12 pistols per side