[BRUTAL REPUBLIC] – SHRED

A: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP:

50 BENCH HOPS

40 KBS B/G

30 BICYCLE CRUNCHES

20 BANDED PULL DOWNS

10 GROUND TO SHOULDER 60+/40+

B: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP OF:

500M ROW/SKI

10 MANMAKERS 30s/20s

20 KANG SQUATS (EMPTY BAR)

30 UPRIGHT ROW (EMPTY BAR)

40 KNEE TO PARALLEL