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WU: 4 rds: 5-10 Pushups + 5 Burpees + Row 200m

P

A. Bench Press: 5×2 @ 85%

 

B. [10] Deficit Push Ups: Perform sets of 10. Rest as much as needed. Target completion of 6-8 sets.

 

C. T(2): Carry* 300m **

Each time you break complete 5 Burpees. Partner can begin their “carry” as soon as you drop.

Athlete’s choice:

• Barbell on back (225/155), *Set up squat racks on opposite side of gym or perform outside.
• Axle bar (shorter) on back
• Yoke on back
• Stone (150/100) *hug across chest
• KB 2A-Farmers Carry (70/53)

**300m = 18 lengths of gym indoors (9 x down and back) Or 14 lengths outdoors (7 x down and back)

 

D*. 27-24-21-18-15-12-9 (males)
24-21-18-15-9-6 (females)

Ski for Calories, Rest 1-3 minutes between sets

 

F

A. AMRAP [10]: Pushups

Rest or break sets as much as needed. Target a difficulty of at least 8 u/b starting the workout.

 

B. Bench Dips: sets of 10. Perform sets of 10. Rest as much as needed. Target completion of 6-8 sets.