General Warm-Up
Three rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
Let members take some time to warm up their deadlifts and dumbbell snatches
Full Effort:
A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Deadlifts (205/155 lbs)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
15 Toes To Bar
Full Victory
A.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Deadlifts (185/125 lbs)
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
30/20 Calories of Assault Bike
15 Hanging Knees to Chest
Goal:
AMRAP 1 – 4+ rounds
AMRAP 2 – 5+ rounds