P
A. AMRAP [10]
250m Row
25’ HS Walk
5 BMU
25’ HS walk
B. AMRAP [15]
60 DU
30/21 cal Bike
9 DL 275/185
Extra: 3 sets each
15 Glute Bridges
12 Double KB FR Box Step-ups
9 sT2B
Rest 1:30
F
A. AMRAP [10]
250m Row
10sec HS Hold or 10 pushups
6 pullups or pulldowns
10sec HS hold or 10 pushups
B. AMRAP [15]
60 SU or Plate Hops
30/21 cal Bike
9 DL
Extra: 3 sets each
15 Glute Bridges
12 Double KB FR Box Step-ups
9 sT2B
Rest 1:30
WU: 2x
Row 30 sec + 10 GM + 10 ABMSU + 5 walkouts
10 28 20