Workout of the Day
4 rounds of 4 minutes on 1 minute off
To start each round, run 400m, 300m, 200m and 100m, respectively
then
AMRAP in your remaining time of
5 front squats
5 push presses
We’ll have 19 minutes on the clock today for this 4 round workout. You’ll have 4 opportunities to complete as many rounds and reps as possible of 5 front squats and 5 push presses. Prior to your work on the barbell you’ll run the distance alloted for that round and rest 1 minute between rounds. In the end your score will be the total number of rounds and additional reps you complete across all four work periods.
standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
SWEAT
8 rounds of 3 minutes on 1 minute off alternating between
15 box jumps 24/20″
30 sit ups
max reps burpees
AND
15/12 calories on the rower
30 ring rows
max reps burpees
You’ll alternate between these two AMRAP’s until you’ve completed 4 rounds of each. Your score will be your burpees.