[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
POWER
WIDOWMAKERS (20MIN)
ADD 10 LB FROM LAST WEEK’S 60% OF 1RM
10-8-6-4-4 WARM UP SETS TO FINAL 20 REP SET
**3 MIN REST/TRANSITION**
3RFT OF: (15 MIN CAP)
15/12 CALS ASSAULT BIKE
5 RING MUSCLE UPS OR 3X PULLUPS
20 ALT DB POWER SNATCH 45/25
—————————————
SHRED
20 MIN E4MOM OF:
200M RUN
10 BURPEE PULLUPS
25 DUBS
15 WALL BALL 20/14
**3 MIN REST/TRANSITION**
3RFT OF: (15 MIN CAP)
500M ROW/SKI
30 BACK RACK LUNGES 45/35
20 GHD SITUPS