A. One set every 2 min for 12 min (6 Sets)
Build to a tough set of 3 Close Grip Bench Press
F: 2DB Bench Press x10 reps @30x0 tempo
P/S: as rx; build
B. Alphabet Soup
15 min AMRAP rest 30 sec after each round
a. Run 100m [Airbike 8/6 Cal]
b. 50' 2DB Bear Crawl
c. 2DB Farmers Walk 100'
d. 10x 2DB Sit Up
e. 10x Box Jump Over 24/20"
rest 30 sec active; after each set & start at next ‘Letter’
all groups - stagger starting stations - use same set of DB/KB for entire Workout
100m Run = 8pts
50' bear crawl = 10 pts
100' Farmer walk = 20 pts