Thursday, July 8, 2021

Performance

Every 3min x 5 sets:
5-4-3-2-1 Bench Press
150′ KB Farmer Carry

AMRAP in 12min of:
15/12 Ski, cals
3/2 Rope Climbs
15 Handstand Push Ups

Intermediate

Every 3min x 5 sets:
5-4-3-2-1 Bench Press
150′ KB Farmer Carry

AMRAP in 12min of:
15/12 Ski, cals
15/12 Strict Pull Ups
15 Box Handstand Push Ups

*Strict Pull Ups: adjust reps so that all reps are completed within 3-4 sets

Fitness

Every 3min x 5 sets:
5 Bench Press
150′ KB Farmer Carry

AMRAP in 12min of:
12/10 Ski, cals
15 Ring Rows
15 Z-Press

Ring Rows: adjust difficulty so that all 15 reps need to be broken up into 2-3 sets.

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