[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
20 MIN EMOM
1. 40 PLANK HOLD SHOULDER TOUCHES
2. 18 KB GOBLET SQUAT B/G
3. 15 BARBELL BENT ROW 95/55
4. 12/10 CALS ANY MACHINE
B: Metcon (AMRAP – Rounds and Reps)
17 MIN AMRAP
400M RUN
10 BURPEE PULL UPS
15 AB ROLL OUTS
20 BACK RACK LUNGES