[BRUTAL REPUBLIC] – SHRED
A: Metcon (No Measure)
5MOM OF: (20 MIN)
1. 500M ROW/SKI
30 GHD SIT UPS
2. 500M ROW/SKI
30 THRUSTERS 75/55
3. 500M ROW /SKI
2X 5 PULL/10 PUSH/15 SIT UPS
4. 500M ROW/SKI
20 BENT ROW & 20 PUSH PRESS
B: Metcon (Time)
4RFT OF: (20 MIN CAP)
25 BOX STEP UPS 24/20
25 KBS B/G
25 HOLLOW ROCK
200M RUN