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By: Mark Masavage
6 Rounds 1 Min Run (around your 400m effort) :30 Second Active Recovery (Walking around) 1 Min Run Back to Start 2:30 Min Active Recovery Complete 40 Air Thrusters During Recovery
6 Rounds 2 Min AMRAP 15 Cal Assault Bike 15 Step-ups (20″) 2 Min Rest
20 Min E4MOM Run 8 Toes-to-bar 8 Plyometric Pushups 8 Weighted Lunges (80/50lb ball) Run until you have 1 minute left. Use the minute for rest and start from that position.
10 Min AMRAP 3 Jumping Squats with 50lb MedBall 1 Explosive Tire Flip 20 Min AMRAP 30 Yard Tire Pull
Partner Workout for Time 400m Overhead Carry (80# Med-Ball) – Share the Work 30 pull-ups 50 Thrusters (50lb db) 50 Swings (50lb db) 800m Run Both Run
60, 40, 30, 20, 10 Ski-Erg / Band Pull Downs Kettlebell swings
10 min Alt EMOM 15 Hand Release Push-ups 15 v-ups Metcon – Running 4 Rounds with 2 min rest between rounds Run for 2 min 30 second rest Run back to starting point You have a +/- 2 second leeway of 2 minutes on the return. If you are 3-5 seconds difference than do 5…
10 min – Partner Assault Bike Max attempts at achieving 1000+ watts in 10 seconds. 4 person 120 Clean and Jerk with 80lb ball
Strength 8 by 3 clean and press 80 lbs Metcon Nicole (20min AMRAP of a 400m run than max pull-ups)
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