2019-10-28 Fitness Option -
Fitness Option - Metcon
AMRAP in 15 mins of:
250m Row
12 Hand Release Push-ups
12 Ring Rows
12 Kickback Burpees
Fitness Option - Strength
Push Press OR Bench Press
5-5-5
Part C
Standing Krock Row
12-12-12/side
Part B
Barbell Bent Over Row
8-8-8
Part A OPTION 2:
Bench Press
3-3-3-3-3-3-3-3
Part A - Option 1:
Press + Push Press + Push Jerk
1-1-1-1-1-1-1
Wood choppers with band (low to high)
12-12-12
*12 per side
Assault bike sprints:
6 x 30sec Max Cals
*1min Rest Between Efforts
