Saturday – 12/2/17

*Goal is to move fast, pace well, and perfect your movement on each modality. Even the Assault bike.

10 min amrap @85% Effort:
Row 250m
8 burpees over Rower
Row 250m
8 Dips from boxes
+
Rest 6 min
+
10 min amrap @85%
10 cals Assault Bike
6 DB Hang PC & Press- (50/35lb)
10 cals Assault Bike
6 Front Rack Reverse lunges/leg w/ Db’s – (50/35lb) (Same Db’s as above)
+
rest 6 min
+
10 min amrap @85%
100m shuttle run (run to curb and back)
8 HR push ups
100m shuttle run
16 Air Squats