Monday 2.26.18

Essentials:
A.
7 min AMRAP
Run x 150 meters
Goblet Squat x 9 reps
Hang Knee Ups x 7 reps

Rest 3min

7 min AMRAP
Row x 300 meters @1000/700
Burpee x 6 reps
Box Step Over x 8 reps

Rest 3min

7 min AMRAP
Single Unders x 100 reps
Ring Pulls x 10 reps
Step back Lunges x 20 reps

Fitness:
A.
7 min AMRAP
Run x 150 meters
Goblet Squat x 9 reps 55/35
Toes to Bar x 7 reps

Rest 3min

7 min AMRAP
Row x 300 meters @1000/800
Burpee x 6 reps
Box Jump Over x 8 reps 24/20

Rest 3min

7 min AMRAP
Single Unders x 100 reps
Ring Pulls x 10 reps
Step back Lunges x 20 reps

Performance:
A.
7 min AMRAP
Ski x 200 meters @850/700
Double Kettlebell Front Squat x 9 reps 55/35
Toes to Bar x 7 reps

Rest 3min

7 min AMRAP
Row x 300 meters @1100/900
Burpee x 6 reps
Box Jump Over x 8 reps 24/20

Rest 3min

7 min AMRAP
Bike x 300 meters @60/50
Strict Pull Up x 6/4 reps
Step back Lunges x 20 reps