Conditioning
20 min AMRAP
- 12 Cal Assault Bike
- 24 Wall Balls (20/14)
- 12 Cal Row
- 24 1-Arm Alt Dumbbell Snatches (50/35)
- 12 Burpees
- 24 Pull-Ups
Warm-up
8-minute AMRAP
- 8 box step-ups (20″)
- 8 pushups
- 8 Straight Leg Kettlebell Deadlifts (53/35)
Strength
Bench Press
- 5 x 5 Work up to a heavy 5 rep weigh
Metcon
For Time
50, 40, 30, 20, 10
- Calorie Row
- 10 deadlifts between rounds (225/155)
Metcon
4 Sets
4 rounds of
- 1:30 rowing (@ a 400/300m pace)
- 1:00 rest
- 6 minutes of rest between sets. You can work on light accessory work during the time.
