WARM-UP:
- 100 x Jump Rope
- 100m Run
- 10 ea. leg x Walking Lunge
- 200 x Jump Rope
- 200m Run
- 20 ea. leg x Walking Lunge
- 100 x Jump Rope
- 100m Run
- 10 ea. leg x Walking Lunge
AMRAP #1:
12 min. AMRAP -
1-1-100m Run
2-2-100m Run
3-3-100m Run, etc. x
*Barrier Broad Jump over 20" box (over and back = 1 rep)(mod: lower box)
*Man Maker (20 lb. DBs)
*100m Sprint
AMRAP #2:
10 min. AMRAP -
5-5-200m Run
10-10-200m Run
15-15-200m Run, etc. x
*Push Press (65 lb. barbell)(mod: use DBs)
*Hand-Release Push-Up
*200m Run
AMRAP #3:
8 min. AMRAP -
1-1-1
2-2-2
3-3-3, etc. x
*Thruster (65 lb. Barbell)(mod: use DBs)
*Sumo Deadlift High Pull (65 lb. Barbell)(mod: use DBs)
*Squat-Thrust-Tuck Jump (challenge: increase # of Tuck Jumps on the end of ea. Squat-Thrust to match the reps assigned ea. round, i.e. 1 x S-T-1x TJ; 2 x S-T-2x TJ, etc.)
No comments:
Post a Comment