FITNESS
5 min AMRAP @ 85%:
15 ball slams
20 lateral hurdle hops
+
(Rest 3 min)
+
8 min AMRAP @ 85%:
15 DB shoulder-to-overhead
10 assault bike/row calories
+
(Rest 3 min)
+
5 min AMRAP @ 85%:
15 ball slams
20 lateral hurdle hops
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

PERFORMANCE
5 min AMRAP @ 85%:
10 toes-to-bar
10 ball slams (30/20)
50 double-unders
+
(Rest 3 min)
+
8 min AMRAP @ 85%:
15 shoulder-to-overhead (115/75)
10 assault bike/row calories
+
(Rest 3 min)
+
5 min AMRAP @ 85%:
10 toes-to-bar
10 ball slams (30/20)
50 double-unders
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