4 sets @ high effort
AMRAP Unbroken Muscle Ups
Row 500m
rest 3 min b/w sets
0:00-2:41 15 MU 1:38.8
5:41-8:12 11 MU 1:42.2
11:12- 13:45 9 MU 1:46.2
16:45-19:11 7 MU 1:46.4
+
4 sets @ high effort
AMRAP Strict HSPU’s @ 3” deficit
Ski Erg 500m
rest 3 min b/w sets
0:00-2:35 15 hspu, 1:48.0
5:35-8:00. 11 hspu 1:47.0
11:00-13:26. 10 hspu, 1:47.2
16:26-18:54. 9 hspu, 1:49.8
+
4 sets @ high effort
1 Legless Rope Climb
8-10 Strict Toes to Bar
20 Box Jump Overs, 30”
rest 2 min b/w sets
4 sets @ high effort
1 Legless Rope Climb
8-10 Strict Toes to Bar
20 Box Jump Overs, 30”
rest 2 min b/w sets
0:00-1:11
3;11-4:16
6:16-7:21
9:21-10:26
10 strict each.
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