Every 12 mintues x 36 minutes
500m Row
1000m Bike
800m Run
*
7:30
A. EMOM x 10
5 TNG Front Squats + 5 TNG Shoulder to Overhead 105#
B. AMRAP 6
50' Suitcase Carry L
5 SA DL L
50' Suitcase Carry R
5 SA DL R
*use 53#*
C. 3 sets:
100' Sled Rope Pull (AHAP)
rest 2-3 minutes bt sets
7:30
+ (combined AM + PM b/c I wanted to do the emom under fatigue to practice for botb)
A. EMOM x 10
5 TNG Front Squats + 5 TNG Shoulder to Overhead 105#
Done. All ub.
B. AMRAP 6
50' Suitcase Carry L
5 SA DL L
50' Suitcase Carry R
5 SA DL R
*use 53#*
Done. Didn't track rounds, just kept moving
C. 3 sets:
100' Sled Rope Pull (AHAP)
rest 2-3 minutes bt sets
125#, 115#, 100#
(Probably should've built up rather than down)
+
55 ghds
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