Friday – MAP 30/30 + 60/60 + 90/90
5 sets @ 85-90%:
30 sec Rowing
30 sec Walk
30 sec DB Burpees @ 20/35lbs/arm
30 sec Walk
30 sec DB Front Rack Walking Lunges @ 20/35lbs
30 sec Walk
+
Rest/Prep
+
2 sets @ 85-90%:
60 sec Devils Press @ 20/35lbs/arm – https://www.youtube.com/watch?v=zOYXFFXAx24
60 sec Walk
60 sec DU’s
60 sec Walk
60 sec Burpee Box Jump Overs @ 20/24”
60 sec Walk
60 sec Power Cleans @ 75lbs/115lbs
60 sec Walk
+
Rest/Prep
+
@ 85-90%:
90 sec Bar Facing Burpees
90 sec Walk
90 sec Wall Balls @ 15/20lbs to 9/10ft
90 sec Walk
90 sec Bar Facing Burpees
90 sec Walk
90 sec Hang Squat Cleans @ 65/95lbs
90 sec Walk
60 sec DU’s
60 sec Walk
60 sec Burpee Box Jump Overs @ 20/24”
60 sec Walk
60 sec Power Cleans @ 75lbs/115lbs
60 sec Walk
+
Rest/Prep
+
@ 85-90%:
90 sec Bar Facing Burpees
90 sec Walk
90 sec Wall Balls @ 15/20lbs to 9/10ft
90 sec Walk
90 sec Bar Facing Burpees
90 sec Walk
90 sec Hang Squat Cleans @ 65/95lbs
90 sec Walk