Updated: Sep 15, 2020
10 min to complete
3 Rounds of Upper Body Accessory:
DB Stand SH Press x 10
SA DB Kneeling SH Press x 10 each
DB Reverse Flys x 10
DB Front Raise x 10
This one is gonna burn!
AMRAP 0-8
Row 250m
30 Wall Balls 20/14
AMRAP 10-18
Run 200
15 KB Swings 53/35
AMRAP 20-27
Burpees 15
Row 15/12
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute