Hoodie Order Fitness:
A. Barbell Zombie Squat (OT3M)
3 x 10 (2020 tempo)
B. 20 min AMRAP:
15 Pull Ups
15 DB Goblet Squats (22.5/15kg)
30 sec Hanging Tuck Hold
15 Push Ups
15 Dual KB Deadlifts (32/24kg)
30/24 Calorie Bike Erg
Performance:
A. See Fitness
B. 10 min AMRAP: (Week 3/6 of Murph prep)
15 Unbroken Pull Ups
15 Unbroken Push Ups
15 Unbroken DB Front Squats (22.5/15kg)
- directly into -
10 min AMRAP:
15 Toes to Bar
15 Push Ups
15 Dual KB Deadlift (32/24kg)
Sweat:
A. 10 min alt OTM:
Odd: 20 Banded Hip Thrusts
Even: 20 Sec Parallel bar Tuck Hold
B. Calorie Row for time:
Male: 10-20-30-40-50-60-50-40-30-20-10
Female: 8-16-24-32-40-48-40-32-24-16-8
*Between each set, complete 1 minute on the Echo Bike. Men must maintain 150w or over, females 100w.
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