A. Back Rack Reverse Lunge: 12 minutes to find a 10RM.
Compare to 3/6/24
B. 15 min AMRAP:
9 DB Thrusters
12/9 Calorie Echo Bike
15/12 Calorie Ski
18 DB Goblet alt Reverse Lunges
Dumbbell: (22.5/15kg)
Performance:
A. See Fitness
B. 15 min AMRAP:
10/8 Cal Bike Erg
10 Thrusters (43/29kg)
- 30 sec rest -
10/8 Calorie Bike Erg
10 Front Rack alt Reverse Lunge
- 30 sec rest -
Barbell: (43/29kg) Sweat:
Going Up Going Down
*Redo from last week. Try to improve on last week.
M1: 13 Cal + 1 Burpee
M2: 12 Cal + 2 Burpee
M3: 11 Cal + 3 Burpee
M4: 10 Cal + 4 Burpee
M5: 9 Cal + 5 Burpee
M6: 8 Cal + 6 Burpee
M7: 7 Cal + 7 Burpee
M8: 6 Cal + 8 Burpee
M9: 5 Cal + 9 Burpee
M10: 4 Cal + 10 Burpee
M11: 3 Cal + 11 Burpee
M12: 2 Cal + 12 Burpee
M13: 1 Cal + 13 Burpee
*The Calories and Burpees must both be completed in a minute.
After round 1, rest 5 minutes and then start round 2
Round 1: Row & Burpee over Rower
Round 2: Ski & Burpee over Line
*If you miss prescribed reps take the next minute off and continue on.
*45 min time cap
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