Friday

AR:

Warm up: Bands + Stretch: 12 mins

Conditioning:

Run 200 m

AMRAP Muscle Ups – If no MU; Shoot thrus & Strict Chin ups (15 reps of each)

Run 200 m

Rest 3 mins

Run 200 m

AMRAP HSPU

AMRAP CTB Pull ups or Chin up or Mixed grip (however you can get your CTB!)

Run 200 m

(rest 3 min)

Run 200 m

AMRAP Burpees in 1 min

Run 200 m

(rest 3 min)

Run 200 m

AMRAP Double Unders in 1 min

Run 200 m

ER:

Warm up: Bands + Stretch – 12 minutes

Train:

“Bionic”

Conditioning:

15 minutes of 100 M Sprint work: wrk:rest – 1:3

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