Tuesday, November 24, 2020

Performance

Five cycles of
AMRAP in 3 min:
10 GHD Sit-ups
20/15 Cal Bike
30 Box Step-ups (24/20″”), 50/35# 

Every 3:30 min for 3 rounds:
Back Extension Hold, 50 sec
Single Arm Suitcase Carry, 300′ 
*150′ then switch sides for suitcase carry

Intermediate

Five cycles of
AMRAP in 3 min:
15 Weighted Sit-ups
18/14 Cal Bike
30 Box Step-ups (20/16″”), 35/25# 

Every 3:30 min for 3 rounds:
Back Extension Hold, 50 sec
Single Arm Suitcase Carry, 300′ 
*150′ then switch sides for suitcase carry

Fitness

Five cycles of
AMRAP in 3 min:
15 Sit-ups
15/12 Cal Bike
30 Box Step-ups (20/16″”), 25/15# 

Every 3:30 min for 3 rounds:
Back Extension Hold, 30 sec
Single Arm Suitcase Carry, 300′ 
*150′ then switch sides for suitcase carry