Author: arnie

10-9-8-7-6-5-4-3-2-1
SQUAT CLEANS 65/95
200 MT RUN

EVEN RDS 1O V-UPS
ODD RDS 1 ROPE CLIMB

1-1-1-1-1-1
WORK TO A MEDIUM /HEAVY WEIGTH

FOR TIME
50 BURPEES
40 KB SWINGS 35/55
30 POWER SNATCHES 65/95
20 OHS
10 HSPU

5RDS
24 SIT UPS
12 FRONT RACK LUNGES TOTAL 55/75
24 DUBS
12 STEP UPS

BUY OUT
200 MT OH WALK WITH A PLATE 25/45

22 MIN AMRAP
RD 1-
1 RD OF CINDY ( 5 PULL UPS+10 PUSH UPS+ 15 AIR SQUATS)
RUN 200 MT RUN

RD2
2 RDS OF CINDY
200 MT RUN

RD3
3 RDS OF CINDY
200 MT RUN…..AND SO ON

HOW FAR CAN YOU GO?
FOCUS ON YOUR FORM! MAKE EVERY REP COUNT!

WARM UP
10X 50 MT SPRINTS ON 30 SEC

50 D/L 105/155
40 POWER CLEAN 85/115
3 BURPEES OVER THE BAR EVERY MIN ON THE CLOCK WHILE DOING BARBELL WORK!

1 MILE RUN!

1 MILE RUN
30 BACK SQUATS 85/115
30 STOH
30 BOX JUMPS
30 BURPEES
30 WALL BALLS
30 ALT DB POWER SNATCH 20/30