More Intervals For Friday!
Calorie Row
Sit-ups
Power Cleans (95/65)
Up Downs (burpee without push-up)
*Score is total reps between all 6 rounds of each movement
*1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
– Level 2 –
Add bands for pull-ups & knee push-ups
– Level 1 –
Start at the round of 400/4 Rounds, jumping pull-ups, knee or box push-ups
– Level 2 –
10 Rounds, 3:00 Clock:
5 Deadlifts @185/125
30 Double Unders/30s Attempts
100 Meter Farmer Carry (40/30)
*Rest remainder of 3:00
– Level 1 –
10 Rounds, 3:00 Clock:
5 Deadlifts @95/65
30 Single Unders
50 Meter Farmer Carry (25/15)
*Rest remainder of 3:00
*Score = Total pull-ups. Add weight and any scales to notes (banded pull-ups, knee push-ups, etc)
Then AMRAP of:
15 KBS (50/35)
20 Air Squats
– L2 –
With a 12:00 Clock
800 Meter Run Buy-in
Then AMRAP of:
15 KBS (40/30)
20 Air Squats
– L1 –
With a 12:00 Clock
600 Meter Run/Walk Buy-in
Then AMRAP of:
15 KBS (25/15)
20 Air Squats
Library Location:
https://maps.app.goo.gl/rjRqQu2adKYu9UJc9
– Level 2 –
5 Rounds For Time:
8 Alternating Single-Arm Devil’s Press (50/35)
50′ Front Rack Lunge
– Level 1 –
5 Rounds For Time:
10 Kettlebell Swings
50′ Lunge