Fitness
4 sets:
BB RDL’s x 5-8
Rest 60 seconds
TRX/Ring rows x 8-10
Rest 60 seconds
For time:
3000 m row
100 SU interruptions every 4 minutes
Performance
4 sets:
BB RDL’s x 5-8
Rest 60 seconds
Strict pull ups x 8-10
Rest 60 seconds
For time:
3000 m row
50 DU interruptions every 3 minutes
Sport
AM)
For times and # of DU:
10 burpees
400 m run
AMRAP DU in 60 seconds
Rest 4 minutes then
15 burpees
400 m run
AMRAP DU in 60 seconds
Rest 4 minutes then
20 burpees
400 m run
AMRAP DU in 60 seconds
PM)
Olympic lifting
