[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

300M RUN

30 PUSH UPS

20 V UPS

10 EMPTY BAR LUNGE-LUNGE -SQUAT

B: Metcon (Time)

FOR TIME: (20 MIN CAP)

50 BOX STEP UPS 24/20

50 KB DEADLIFTS R/B

50 AB ROLL OUTS