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Part 1
Push Press
Build to Set of 5
Part 2
20min AMRAP
4 Cal Bike/5 Cal Row/3 Cal Ski
100m Farmer’s Carry (35s/20s)
8 Cal Bike/10 Cal Row/6 Cal Ski
100m Farmer’s Carry
12 Cal Bike/15 Cal Row/9 Cal Ski
100m Farmer’s Carry
And so on…
Adding Cals each round
4-6 Rounds 10 Dumbbell Farmer Step Up 10 Devil Press 10 Dumbbell Farmer Step Up Rest 1 minute between rounds
PART 1 On a 20 Minute Clock: 30 Seconds Row, Bike, Ski, 30 Seconds REST Part 2 3 Rounds (Rest 30 Sec to 1 Min Between Movements) 10-12 Close Grip Bent Over Row (2 Dumbbells) 8-12 Ring Row Part 3 3 Set
For Time 80 Air Squat 60 V-Up/Leg Raises/Sit ups 40 Push Up 800 Meter Run/2000m Bike 40 Push Up 60 V-Up/Leg Raises/Situps 80 Air Squat