FITNESS & PERFORMANCE
A. Accumulate 5 min plank in as few sets as possible
•Goal is to do as few sets as possible – not necessarily to have consistent fractioning.
B. 5 rounds—
3 min AMRAP:
20/15 assault bike/row calories
10 burpee box jumps (24”/20”)
AMRAP DB snatches, alternating in remaining time (50/35)
-Rest 1 min
•Compare to week of 18.08.13
•20 calories for men, 15 calories for women.
•There is a trade-off between not wanting to go out too hot and wanting to give yourself time to accumulate reps on the DB snatch. Use your intuition to find the right balance.
•If you did Murph yesterday and you’re beat up, take it easy.
Record total reps completed – and record the splits for each round in training notes.