5 Minute @90%
20 cal Row
15 cal Assault Bike
AMRAP in remamingint time of...
10 T2B
10 BJ Over (24")
10 WB
(Rest 2:30)
x4 sets
+
20 minutes of low effort cyclical work
HPA - Power
5 sets @ high effort/85-90%:
20 cal Rowing
1 Legless Rope Climb to 15ft
4-6 Bar Muscle-ups
2 min b/t sets
+
5 sets @ high effort/85-90%:
20 cal Rowing
20 Pull-ups
2 min b/t sets
GOld:
ReplyDelete1 round + 10 Bj
1 Round + 7 T2B
1 Round+ 5 T2b
1 ROund + 8 T2b
Gold:
ReplyDelete2 rounds + 20
2 rounds + 3
2 rounds + 4
2 rounds + 8
Power
ReplyDeleteA. (4 bar MU)
2:17
3:27
2:52
3:13
4:54
B.
2:09
2:33
2:42
2:58