06 18 18

P

A. BS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%

 

q(3:00) x 3 rds:

B1. 7-9 reps strict CTBPU

B2. 10-12 Glute Ham Raises

B3. 0:30 Plank hold (1 foot off ground, toe in “drag” position; feet pointed)

 

C. AMRAP [12]

10 OHS (95/65)

10 OTB Burpees

Run 200m

 

F

A. BS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81%

 

q(3:00) x 3 rds:

B1. 8-12 reps strict pullups/chins

B2. 10 Glute Bridges (+weight to hip if needed)

B3. 0:30 Plank hold (1 foot off ground, toe in “drag” position; feet pointed)

 

C. AMRAP [12]

14 WB (95/65)

7 OTB Burpees

Row 250m/200m or Run 200m

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