[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
20/15 CALS BIKE
50 BICYCLE CRUNCHES
40 JUMPING A SQUATS TO PLATE
30 BACK RACK LUNGE (EMPTY BAR)
20 STRICT/PUSH PRESS
10 STRICT PULL UPS
B: Metcon (Time)
FOR TIME: 15 MIN CAP
2 ROUNDS OF:
400M RUN
25 BOX JUMP OVERS
25 BURPEES