Fitness:
A. Back Squat 5-5-5 [across] (16 minutes to complete)
*Go a little heavier than last week.
B. 20 min AMRAP:
200m Run
10 Pull Ups
20 Push Ups
30 Squats
250/200m Ski
Performance:
A. Back Squat: 16 minutes to complete
3 x 70%, 80%
3+ x 80%
3 x 80%
5+ x 70%
B. 16 min AMRAP: (last week of Murph Prep)
800m Run
into
Max Rounds:
5 Push Ups
5 Pull Ups
5 Push Ups
15 Air Squats
then at the 16 min mark:
800m Run for time
Sweat:
A. 3 Rounds:
A1. 10 Monkeyfoot Knee Raises + 10 Monkeyfoot hamstring Curls
A2. 30 sec Weighted Plank
B. 4 Rounds: 6 min work, 3 min rest
600/500m Row
2 min Ski @ 2.15 male 2.30 female 500m (you cannot exit the machine until your average is at or below the target).
Max Calorie Echo Bike in the remaining time:
*Score is total calories.
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