Friday – MAP 30/30 + 60/60 + 90/90
7 sets @ high effort:
30 sec Rowing
30 sec Walk
30 sec Alternating Step-Ups on to 20/24”
30 sec Walk
+
Rest/Prep
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2 sets @ 85-90%
30 sec Rowing
30 sec Lateral Burpees over Rower
60 sec Walk
30 sec DU’s
30 sec Air Squats
60 sec Walk
30 sec DB Snatch @ 35/50lbs
30 sec Burpees
60 sec Walk
30 sec DB Shoulder to OH @ 25/40lbs/arm
30 sec DB Front Squats @ 25/40lbs/arm
60 sec Walk
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Rest/Prep
+
@ 85-90%
90 sec Power Clean to OH @ 75/115lbs
90 sec Walk
90 sec Bar Facing Burpees
90 sec Walk
90 sec Squat Cleans @ 75/115lbs
90 sec Walk
90 sec Bar Facing Burpees