[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
[POWER]
16 Min Clock (4 sets)
20-20-20-20 @ 50-60% of 1RM
Bench Press
* 15 Supinated Barbell Bent Over Row (95/65) [reverse grip] after each set
* Rest 60-90 seconds between sets!
– 2 Min Rest/ Transition –
18-38 Min Clock (20 Min Cap)
For Time:
100 Double Unders
75 Push Ups
50 American KBS (B/Y)
25 Pull Ups
50 American KBS (B/Y)
75 Push Ups
100 Double Unders
* Every 4 Minutes you must STOP working and run 200m
B: Metcon (Time)
[SHRED]
16 Min AMRAP
1 Wall Walk + 30 alt Step Bear Crawl
10 Jump C2B Pull Up
24 alt Double KB Walking Lunges (One side in front rack/ one side OH) [12 each side) (G/W)
– 2 Min Rest/ Transition –
18-33 Min Clock (20 Min Cap)
4 Rounds for Time:
500m Row
400m Run
10 alt DB Push Up w/ Renegade Row & Deadlift (25/15)