AM:
30 min @ 75%:
1:30 assault bike
1 min step-ups, right (30/24)
1:30 assault bike
1 min step-ups, left (30/24)

PM:
A. EMOTM 12:
1st: 20s rear-foot elevated split squats, right
2nd: 20s weighted pistols, right – fast
3rd: 20s rear-foot elevated split squats, left
4th: 20s weighted pistols, left – fast

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. 5-10# heavier than last week.

C. EMOTM 12:
1st: 30-45s single-arm KB front rack carry, right – tough
2nd: 30-45s waiter’s walk, right – tough
3rd: 30-45s single-arm KB front rack carry, left – tough
4th: 30-45s waiter’s walk, left – tough

D. “Amplify Open Workout #1″
AMRAP in 12 Minutes:
• 6-9-12-15… Strict Handstand Push-ups
• 12 GHD Sit-ups
• 15 Box Jump Overs (24″/20″)