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By: Mark Masavage
8 Minute Warm-up 15 min AMRAP (19.1 open workout) 5 Min Rest Group U Go, I Go Heavy Ball Over Shoulder
8 Minute Warm-up 7 Rounds (U go, I go) – (12min Cap) 5-minute Transition (starts after all groups are done) 10 Rounds For Time (Partner – Waterfall – 20min Cap)
A full day of rest and eating to recover from the heavy volume of the week.
Chipper for Time (40 min cap)
10 Min Warm Up 21, 15, 9 For Time
Cardio Round-Up to 400 Reps Each Work for 45 seconds with 15 seconds rest for transition Eliminate the element when 400 reps is reached. The station becomes rest. The goal is 26 rounds (26 minutes) or under Adjust elements as needed: 1 element/athlete.
15 min Warm Up 5 rounds for time (20min cap)
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