FITNESS & PERFORMANCE
4 min AMRAP @ 85%:
DB devil presses (50/hand – 35/hand)
+
(Rest 3 min)
+
10 min AMRAP @ 85%:
10 burpees
10 assault bike/row calories
50 air squats
10 assault bike/row calories
+
(Rest 3 min)
+
4 min AMRAP @ 85%:
DB devil presses (50/hand – 35/hand)

Training notes:
•Goal is similar output on the first and last 5 minute AMRAPs.
•Each of these should be relatively high turnover conditioning pieces with a muscle endurance component.
Record reps completed for each AMRAP