Warm Up:
– 300m Jog
– 15 Hang DB Snatches (Light)
– 1 Minute Hamstring Floss Per Side
– 1 Minute Elbow Touches In Hand Plank
12 Minutes, In Partners
– 300m Sandbag Carry Buy In @ 45/30kg (In pairs, holding each end), Then
AMRAP In Remaining Time Of:
– 20 Synchro Hang DB Snatches Alt @ 22.5/15kg
– 6 Wall Walks (Alt 1’s)
Rest 3 Minutes
12 Minutes, In Partners
– 300m Sandbag Carry Buy In @ 45/30kg (In pairs, holding each end), Then
AMRAP In Remaining Time Of:
– 20 Synchro Abmat Sit Ups
– 30/24 Cals Ski Erg (Alt 15/12)
Rest 3 Minutes
12 Minutes, In Partners
– 300m Sandbag Carry Buy In @ 45/30kg (In pairs, holding each end), Then
AMRAP In Remaining Time Of:
– 45sec Synchro Wall Sit
– 30 DB Step Ups Alt Legs @ 22.5/15kg to 24”20” (Alt 15’s)
CFRB Running Group:
20 Minute AMRAP (@ Aths track)
– 400m
**Rest 90sec Approx Between Efforts