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By: Mark Masavage
28 Round AMRAP – 40 seconds on 20 seconds rest
30 min AMRAP
25 min AMRAP This is a long AMRAP, so set a suitable pace and stick to it. The focus is on the quality of reps rather than speed.
3 Rounds for Time
5 rounds for time
Knee Strengthing 30 Min
KB Complex 10,9, 8,….1 12/10 Cal Assault bike Between rounds
Knee Strengthing 4 Rds For Time I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.
Knee Strengthing 8 rds for time
Knee Strengthing 5 rds for time
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