1. Quality
Every 5:00 for 20:00
- 12 DB Floor Press
- 12 DB Goblet Squat (w/ :01 pause)
- 12 DB Arnold Press
- 12 DB Romanian Deadlifts
2. Movement
15:00 AMRAP (just move at a steady, continuous pace)
100m Run
10 DB Box Step Ups (24”/20” - 22.5/15kg x 2)
100m Run
10 Toes To Bar
Extras:
20:00 mobility on what your body needs most
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C