A. 3 Rounds for quality: 30 sec work / 30 sec rest
M1: Wall Squat Hold
M2: Titanic Shoulder stretch
M3: Barbell on Knee Squat Hold
B. In Pairs: 4 x 5 min AMRAP, 1 min rest between
400m Run Buy in (together)
AMRAP in the remaining time:
15 Dual DB Hang Power Cleans
10 Dual DB Front Squats
5 Dual DB Front Rack Reverse Lunges (e side)
DB: (22.5/15kg)
*Continue the AMRAP each round.
Performance:
See Fitness
Sweat: A. Warmup
6 min Ski Warm-up ---> smooth, continuous effort
- Every minute perform 3 Burpees
B. 3 Total Sets:
5 min AMRAP:
250/200m Skierg
10 Bar Facing Burpee
-- rest 2:30 between sets --
*Aim to go a little faster on Ski and Burpees than the initial test.
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