Thursday 1. 3 sets of Barbell row x 8-10 Ring dips x 6-10 L- sit pulses from floor x 15-20 2. Every 3 minutes for 12 minutes Row 200m 10 Burpee Box jump overs
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Wednesday 1. AMRAP x 20 with a partner Partner 1 runs 400 m Partner 2 is performing 10 dumbbell Snatch (70/50) 10 front rack reverse Lunge with dumbbell x this is an AMRAP
Tuesday 1.Back Squat -Find 3RM -Then 70% of 3RM for as many reps as possible 2. “Barbara” 5RFT 20 pull ups 30 push ups 40 sit ups 50 air squats *rest 3mins b/w sets
1. EMOM x 24 minutes 1- 15 kettle bell Swings (70/55) 2- 20 Wall ball 3- 200m run 4- rest
1. With a partner Alternate Rounds until you complete ten Rounds total 7 dumbbell Power Cleans (50/35) 50ft farmers carry 14/10 deficit push ups ( hands on dumbbell ) 50ft farmers carry
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