Thursday, August 22, 2019


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