8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"