[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW/SKI

30 ALT DB HANG SNATCH 40/20

20 PLANK DB DRAG

10 RING ROW (FLAT AS POSSIBLE)

B: Metcon (Time)

FOR TIME: (15 MIN CAP)

3 ROUNDS OF:

200M RUN

40 JUMPING LUNGES

30 SIT UPS

20 DIAMOND PUSH UPS