Thursday, September 19, 2019

Performance

Every 90 sec for 6 sets
5 back squats

Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 50/35
9 Push-ups
12 Air squats

Rest 1 min

Intermediate

Every 90 sec for 6 sets
5 back squats

Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 40/30
9 Push-ups
12 Air squats

Rest 1 min

Fitness

Every 90 sec for 6 sets
5 back squats
150 meter run

Four cycles
AMRAP in 3 min
6 Single DB hang cleans to press, 25/15
9 Push-ups
12 Air squats

Rest 1 min

Burn

For time

100/80 cal assault bike
100 sit-ups
100/80 cal row
100 sit-ups

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