Bench Press
Heavy Set of 10
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"2k Row" [BENCHMARK]
For Time:
2,000 Meter Row
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Accessory
3x10 good mornings
3x25’ banded monster walks
rest 1
Saturday
9am
1:30 on 30s off - 3 rounds on each station before switching
20 KBs
Max burpees time remaining
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Run
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20 plate ground to overhead
Max burpees time remaining
—-
Bike
—-
20 DB thrusters
Max burpees time remaining
—-
Ski
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Squat Mixers
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10AM
40 front squats
120 cals
30 thrusters
90 cals
20 hang clusters
60 cals
20 wall-walks
Friday
AMRAP 3 [Until 75 Reps]:
2 Rope Climbs (15')
20/16 Calorie Erg
Max Shoulder to Overhead, @weight(135/95)
Rest 1 Minute Between Rounds
Scale rope climbs and calories accordingly.
Rx+ = legless
Time Cap: 35 Minutes