Warm-up
Upper Body Strength Circuit
1a) Barbell Floor Press 4 x 5 (35,15)
1b)1-Arm KB Rows 4 x 8ea (25,15)
1c) DB Tricep Extensions: 4 x 12ea (10,7.5)
L2:(55,35)(35,25)(12,10)
Rx:(75,55)(55,35)(15,12)
Rx+: (95,65)(55,35)25,15)
1a) Barbell Floor Press 4 x 5 (35,15)
1b)1-Arm KB Rows 4 x 8ea (25,15)
1c) DB Tricep Extensions: 4 x 12ea (10,7.5)
L2:(55,35)(35,25)(12,10)
Rx:(75,55)(55,35)(15,12)
Rx+: (95,65)(55,35)25,15)
Metcon
5min AMRAP
Run 100 Meters
**Rest 20s after each run**
– Rest 2:00 –
5min AMRAP
Row 150 meters
**Rest 20s after each row**
– Rest 2:00 –
5min AMRAP
Assault Bike 20s (50,40 Rpm)
**Rest 20s after each set**
L2: (55,45 Rpm)
Rx: (60,50 Rpm)
Rx+: (65,55 Rpm)
Run 100 Meters
**Rest 20s after each run**
– Rest 2:00 –
5min AMRAP
Row 150 meters
**Rest 20s after each row**
– Rest 2:00 –
5min AMRAP
Assault Bike 20s (50,40 Rpm)
**Rest 20s after each set**
L2: (55,45 Rpm)
Rx: (60,50 Rpm)
Rx+: (65,55 Rpm)
Finisher
2 Rounds
Banded Alphabet
*complete as a group
Banded Alphabet
*complete as a group