Fitness
A. In 10 minutes: 5 x 10 Back Rack alt Reverse Lunges
B. 15 min AMRAP:
8 Front Squats (42.5/30kg)
10 Pull Ups
12 Burpees
*Do jumping pull ups if you don't have BW.
*Squats should be challenging but Unbroken.
Performance:
A. In 10 minutes build to a 1 rep Thruster at 75%
*If you don't know your 1RM this should be challenging but smooth. A nice warm up for Part B.
B. 15 min AMRAP:
8 Thrusters (42.5/30kg)
10 Chest to bar Pull Ups
12 Bar Facing Burpees
*Try to hold on to the Thrusters UB even if that has a detrimental effect overall.
Sweat:
0 min:
8 min max Calorie Bike Erg nasal breathing only
10 min:
4 Rounds (24 min)
20 sec Max Cal Echo
1.40 rest
20 sec Max Cal Ski
1.40 rest
20 sec Max Cal Row
1.40 rest
34 min:
8 min max Calorie Bike Erg nasal breathing only
Score is total Calories.
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