[BRUTAL REPUBLIC] – Cross/Train
Metcon (Time)
POWER
FINAL WIDOWMAKER!!
10-10-6-6-4 WARM UP SETS
FINAL NICE AND HEAVY 20 REP
(20 MIN CLOCK)
4 MIN REST/TRANSITION
FOR TIME: (15 MIN CAP)
10 STRICT PRESS 115/75
15 OHS
20 PUSH PRESS
25 FRONT SQT
30 PUSH JERK
35 BACK SQT
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SHRED
20 MIN AMRAP
5 PULL UPS
10 PUSH UPS
15 AIR SQT
20 SIT UPS
**4 MIN REST/TRANSITION
FOR TIME (15 MIN CAP)
10 STRICT PRESS (EMPTY BAR)
15 OH LUNGES
20 PUSH PRESS
25 FRONT RACK LUNGES
30 PUSH JERK
35 BACK RACK LUNGES