[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
A. 20 Min Clock
Back Squat @ 80% of 1RM
5-5-5-5-5
*All sets at same weight!
– 5 Min Rest/ Transition –
25-40 Min Clock (15 Min Cap)
5 Rounds for Time:
8 Strict Pull-Ups (overhand grip ONLY)
10 Strict HSPU
200m Run
HSPU modification = Seated “L” Sitting Strict DB Press (45/20lbs)
B: Metcon (Time)
[SHRED]
40 Min Clock!
2 Rounds For Time:
1,000m Row
20 V-Up
30 Ab Mat Sit-Up
40 Marine Corps Crunch
:60 Sec Decline Plank Hold
1,000m Ski
20 alt DB Front Rack Reverse Lunges (25/15)
30 alt DB Farmer Hold Step Up & Over (20″)
40 DB Thruster
:60 Sec MAX Rep DB Renegade Row