A: Warm Up
8 Alternating “Tabata” Intervals
Knee Tucks
Abmat Sit Ups
Choose B1 or B2
B1: Strength
Push Press 3×5
Complete three heavy working sets. Attempt a 5 rep max if feeling good.
B2: Endurance
Three4s
5 min row
400m run
3 min row
400m run
2 min row
400m run
C: Met Con
A: 5 minute AMRAP
10 Thrusters 95/65
5 Chest to Bar Pull ups
Rest 2 minutes
B: 5 minute AMRAP
5 Power Cleans 135/95
10 Bar Over Burpees
Rest 2 minutes
C: 5 minute AMRAP
5 Deadlifts 225/155
5 Handstand Push Ups
Score: rounds and reps for each AMRAP
