For time

• 30 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 20 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

• 10 calories on the Echo bike

• 100-meter front-of-body object carry (♀ 80 lb, ♂ 100 lb)

AMRAP 15 (Warm-Up)

10 cal bike erg
8 box step-ups
10 banded good mornings
6 goblet squats
15-second hollow hold

--

Build back squat 2RM in 20 minutes

2-3sets:

10+10 Db seated press
10+10 Db row

3 mile run along waterfront

12' EMOM
1: KB Complex Right
2: KB Complex Left
3: 10 burpee

KB Complex:
5 one arm swing + 4 one arm clean + 3 one arm press

2 rounds
5 lying hollow to arch
5 hip pops
5-10 kip swings

3x9' AMRAP, 2'rest
200m row
20 alt. DB snatch
20 alt. V-up
20 box jump

continue where you finished

10-12km Easy Z2 Run

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10

2 раунда не торопясь
*25 подтягиваний (по 10;5)
*25 кал байк
*18 НКП
*25 кал гребля
-отдых 2 мин