A. Every 90s, complete:
*start around 65% and build by 5%. Perfect technique, if you miss, go back lighter and then build up again.
B. Build to 11RM Back Squat in 1 set (8mins)
*use same weight as last week
C. 4 Rounds
15 Heavy KB [email protected]/16-24kg
10 Burpee Box Jumps
In Teams of 4, complete in relay format.
1 Athlete runs the 400m, they then tag the athlete on the bike/row and the person on the bike/row tags one of the athletes doing the AMRAP and they then go for a 400m run. There will always be 1 runner, 1 row/bike and 2 on the AMRAP at all times. Stay in the same order
10 Synchro MB Sit Ups
10 Synchro BB [email protected]/35#
10 Synchro KB Swings
*score is total amount of calories rowed and the number of rounds completed on the AMRAP