Monday

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A. Every 2.5 minutes for 4 rounds:

     Press x 8 @55,60,65 and 65+%

B. 3 Minute AMRAP:

    15 Burpee Box Jump Overs (24/20)

    15 Cal Row

Rest 3 minutes

  3 Minute AMRAP:

  15 Wall Balls (20/14)

  15 Toes to Bar

Rest 3 Minutes

3 Minute AMRAP:

15 OH Walking Lunges with plate (25/15)

15 Pullups 

 

Endurance 

3 ROUNDS: 

400m Run (hard pace)

Rest 3 minutes

600m Run (moderate)

Rest 2 minutes

800m Run (easy

Rest 1 minute