FITNESS
@ 0:00–
30-20-10:
American KB swings
Wall balls
•8 minute cap.
@ 10:00–
12 min AMRAP:
12 assault bike/row calories
10 DB snatches, alternating
8 push-ups
Training notes:
•Turkish get-ups should be moderately challenging but not super heavy.
•Use the same weight for DB cleans and Turkish get-ups
•Everyone starts the second piece together at 10 minutes on the clock.
Record time on the first part and reps completed on the second part.
PERFORMANCE
@ 0:00–
30-20-10:
American KB swings (53/35)
Wall balls (20 to 10’/14 to 9’)
•8 minute cap.
@ 10:00–
12 min AMRAP:
12 assault bike/row calories
10 DB snatches, alternating (50/35)
8 kipping handstand push-ups
Training notes:
•First piece should be quick and high turnover.
Record time on the first part and reps completed on the second part.
