12 Minute AMRAP
Warm-up
Warm-up
2 Rounds
200 Meter Run/Row
10 KBS
10 Ab Mat Sit Ups
200 Meter Run/Row
10 KBS
10 Ab Mat Sit Ups
Weightlifting
Front Squat (70% of your 1 REP MAX)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Russian Swings 2/1.5
15 GHD
20 DU
10 Russian Swings 2/1.5
15 GHD
20 DU
Metcon (AMRAP – Rounds)
12 Minute AMRAP
10 Russian Swings 1.5/1
15 AB Mat Sit Ups
60 Singles
10 Russian Swings 1.5/1
15 AB Mat Sit Ups
60 Singles