P
A. q(2:30) x 5
BP 4-4-4-4-3
*70,75,80,80,85% of 1RM
B. For Max Cals
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [2]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
AMRAP [3]
50 DU + 15 CTBPU + Max Echo Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap DUs at 35 seconds and scale to a CTBPU number you can complete in 2 sets max
C. 3 RFQ
10 Barbell or DB Hip Thrusts
14 L/R DB Bulgarian Split Squats
F
A. q(2:30) x 5
7 dips + 100’ Sandbag Carry (bear hug)
B. For Max Cals
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [2]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
AMRAP [3]
50 SU + 10 Pulldowns + Max C2 Bike Cals
REST [1]
*NOTE that the 4th AMRAP is 3 minutes
*target a minimum of 45 seconds on the bike. Cap SUs at 35 seconds and select a challenging pulldown weight