Thursday, April 14th, 2016


These are Two Separate Workouts

Endurance workout

A) warm-ups and 10 minute run

stretch calves, quads, and glutes

B) Single leg jump rope

30 on 30 off for 4 minutes

C) run or row

100M, 200M, 400M, 200M, 100M

between each run or row

5 ring dips

10 push-ups

20 MKL (no hands on legs)

24 minute Time Cap


A) 12-10-8

behind neck snatch grip strict press

rest 2 minutes between sets

B) 5 minutes at 70-80% effort

5 power snatch 55/75

10 ab-mat sit-ups

15 ball slams 15/20

rest 2 minutes

3 rounds (yes, repeat the amrap a total of 3 times)


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