Fitness:
A. Back Squat: (OT2M)
5 x 40%, 50%, 60%, 70%
10 x 40%
B. 21 min AMRAP:
200m Run
20 Pull Ups
200m Run
30 Push Ups
200m Run
40 Squats
200m Run
Performance:
A. See Fitness
B. For time:
3 Rounds
200m Run
20 Pull-ups
3 Rounds:
200m Run
30 Push Ups
3 Rounds
200m Run
40 Squats
[21 min cap / 7 minutes per third section].
Sweat:
In teams of 2-4:
8000m Bike Erg
*Every time you change person on the bike, complete:
6 alt DB Snatch
6 DB Goblet Squats
6 lateral Burpees Over the DB
DB: (22.5/15kg)
*40 min cap
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