A. AMRAP 10:

 

2/2 DB Tripod Rows

2 Bumper Plate GTO

2cal. Assault Bike/Row

 

Add 1 Rep/cal. each round to the given exercises. 

 

B. 2 Sets of(2:30min):

 

1:00min Russian Twists with Pec Deck

:30s Rest

1:00min Leg Lowering with Pec Deck

:30s Rest

 

C. 1-2 Sets of:

 

SB Front Rack Lunges, one step L, one step right + 2 Front Squats

SB Front Rack Lunges, one step L, one step right + 2 SB Push Presses

SB Front Rack Lunges, one step L, one step right + 2 SB Thrusters

 

Follow pattern till you covered 20m of distance. Find heaviest SB possible for this task. 

 

D. EMOM 10(5 Sets):

 

Even: OA DB Rows L + OA DB Side Delt Raise L + OA DB Rear Delt Raise L

Odd: OA DB Rows R + OA DB Side Delt Raise R + OA DB Rear Delt Raise R