[BRUTAL REPUBLIC] – SHRED
A: Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP OF:
2 LAPS AROUND BUILDING
50 BENCH HOPS
40 OH LUNGES (EMPTY BAR)
30 PUSH UPS (10 WIDE-10 NORMAL-10 DIAMOND)
20 STRICT HANGING LEG LIFTS
10 DEVIL PRESS 40/20
B: Metcon (Time)
FOR TIME: (20 MIN CAP)
30 GOBLET SQUAT Y/W
30 RING ROW (SHOULDERS UNDER RINGS)
20 GOBLET SQUAT B/G
20 PULL UPS (WORK ON STRICT)
10 GOBLET SQUAT R/Y
10 BURPEE PULL UPS