Sw Active- July. 14

Wednesday – Run Based AMRAP + Upper Int
A. Warm-Up/Prep
B. For Time:
1 mile Running Buy In
(into..)
10 Rounds of:
10 KBS @ 16/24kg
10/12 cal Bike Erg/Row
*25 min time cap
C1. One Arm DB Row @ 40×1, 8 heavy reps per arm x 3 sets, 30-60 sec b/t arms
C2.Ring Pushup AMRAP unbroken x 3 sets, 60 sec *pushups, if do more than 10+ ring pushups – add weight

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