[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. Every 2 Minutes for 10 Minutes
5 Back Squat @ 80% of 1RM
-5 Min Rest/Transition-
15-30 Min Clock (15 Min Cap)
For Time:
50/40 Cal Assault Bike
30 Toes to Bar
10 KB Farmer Hold Lunges (88lbs/72lbs)
B: Metcon (AMRAP – Rounds and Reps)
[SHRED]
A. Every 2 Minutes for 10 Minutes
Run 200m
10 Burpee Box Jump Over (20″)
– 5 Min Rest –
15 Min AMRAP
Row 500m
[Unbroken Barbell Complex]
10 Barbell Bicep Curl
12 Bradford Press
14 Back Squat
16 alt Back Rack Lunges
18 Barbell Good Mornings