Tuesday, October 2nd 2018

AJ

For Time
800m Run
21 Push Ups
21 Russian Twist (per side)
8 Front Squats
400m Run
15 Push-Ups
15 Russian Twist
8 Front Squats
200m Run
9 Push-Ups
9 Russian Twists
8 Front Squats

Rx: 225/155, 35/25 KB for Twists
Fit: 155/115, 25/15
Dyn: 95/65, unweighted twists
*All Squats from the floor

SWEAT
4 Rounds Not for Time
5 Banded Barbell “Surprise”
30 sec Plank Hold (L)
30 sec Plank Hold (R)
5 windshield wipers

AMRAP in 20 min
400m Run
4 Reps Each
KB Clean Lunge
KB Snatch Lunge

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