PERFORMANCE
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @85/60kg
200m Run / ½ Stairs
10 Shoulder To Overhead @70/47.5kg
400m Run / 1 Stairs
15 Shoulder To Overhead @60/42.5kg
600m Run / 1+½ Stairs
20 Shoulder To Overhead @42.5/30
800m Run / 2 Stairs
25 Shoulder to Overhead @30/20kg

FITNESS
AMRAP x 16 MINUTES
100m Run / ½ Stairs
5 Shoulder to Overhead @challenging
200m Run / ½ Stairs
10 Shoulder To Overhead @moderate
400m Run / 1 Stairs
15 Shoulder To Overhead @moderate
600m Run / 1+½ Stairs
20 Shoulder To Overhead @light
800m Run / 2 Stairs
25 Shoulder to Overhead @light

• If you finish the final round, restart with the workout, but keeping the bar on the lightest weight for all rounds.
• RPE 7
• Video: https://vimeo.com/848310553?share=copy