Monday 14th January 2019

A. Every 90 seconds, for 18 minutes (3 sets) of:

  • Station 1 – 6-8 Strict Pull-ups
  • Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
    (Hold a heavy DB or KB at and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
  • Station 3 – 6-8 reps Barbell Bent over row
  • Station 4 – DB Strict Press x 15 reps each side (Maintain the tempo – each set should take exactly 45 seconds and be smooth and controlled)

 

B. 3 x 3 min AMRAPs

  • 400 Meter Run
  • Max Reps of Burpee Box Jump-Overs (20?/24?)

Rest 2 mins

Score is total Burpee box jump overs each round

Speak Your Mind

*