Primer
Every 4:00 x 4
A1 One Arm DB Row x 10/10 AHAP
A2 20/15 Cal Bike Erg
—-
Conditioning
Every 3:00 x 5
15 Wallballs
15 Burpees
—-
Cash Out (optional/time allows)
100 Barbell Curls
Monday ☎️
Strength
Every 1:30 x 6:
1 strict press + 2 push press
(Building)
Conditioning
AMRAP 12
30 double unders
10 shoulder to overhead
10 front rack reverse lunges
10 pull ups
RX: 95/65
Cash Out
50 barbell leg raises (empty barbell held over chest)
Sunday
3:00 rest after each station
AMRAP 8:00
10 Deck Squats
10 Plate Rows
10 Plate Ground to Overhead
8:00 Clock
:30 Ski Erg / :30 Rest
AMRAP 8:00
30’ Seal Gliders
:40 Wall Sit Hold
:15 Plate Hold + 10 Curls
100m Run
Cash out:
V-Up Holds