A: B: Core prep
3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups
B:For back squats and bench,
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.
A: B: Core prep
3x 1 min plank 80 feet of heavy KB suitcase carry in each hand 20 V-ups
B:For back squats and bench,
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75% + 1 8RM.
4 mins on 4 mins off x 4
AMRAP
Burpees over the rower, rowing for calories, and T2Bs
Start each new 4 min AMRAP fresh with burpees over the rower.
RD 1 - 21 of each
RD 2 - 18 of each
RD 3 - 15 of each
RD 4 - 12 of each
*Score each round separate for total reps