FITNESS
A. Push-ups
AMRAP in 60s
Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.
Record reps completed.
B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 DB push presses
8 DB bent over rows
12 air squats
Training notes:
•Partners alternate rounds.
•DB weight should be moderately tough but unbroken.
Record rounds completed.
PERFORMANCE
A. Strict ring dips
One AMRAP set
Training notes:
•Do a few warm-up sets but only one solid attempt at AMRAP.
Record reps completed.
B. In teams of two with partners alternating rounds—
20 min AMRAP:
200m run
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 air squats
Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep moving with minimal breaks.
Record rounds completed.
