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SUN 19th July




WARM UP


  • 1:00 Burpees..

AMRAP x 4 MINUTES

  • 8 Bent Over Rows

  • 8 Sit-ups

  • 8 DB Floor Press

(No Measure)


SUNDAY SWEATFEST


ON A 3:00 RUNNING CLOCK

  • Max Single DB Burpees

-1:00 Rest-


AMRAP x 15 MINUTES

  • Run 200m

  • 15 V-ups

  • 15 DB Power Clean +Jerk

  • 15 DB Bent Over Rows

-1:00 Rest-


ON A 3:00 RUNNING CLOCK

  • Max Single DB Burpees (Score is Reps)


FINISHER


3 SETS (:45 ON / :15 OFF)

  • Hollow Rocks

-1:00 Rest-

3 SETS (:45 ON / :15 OFF)

  • Arch Rocks

(Score is Reps)


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