FRUITBAT
3 AMRAPS - Rest 2:00 between rounds
AMRAP #1 - 2:00, AMRAP #2 - 3:00, AMRAP #3 - 4:00
10 Push-ups
40 Lateral Bar Hops
10 Pull-ups
10 Ring Dips
STRENGTH
On the :30s X 10 - 2 Deadlifts
Sets 1-2, at 0:00 and 0:30 - 63% of 1RM
Sets 3-4, at 1:00 and 1:30 - 66%
Sets 5-6, at 2:00 and 2:30 - 69%
Sets 7-8, at 3:00 and 3:30 - 72%
Sets 9-10, at 4:00 and 4:30 - 75%
CUSTER 20/15 Calorie Echo Bike 15 Handstand Push Ups 10 Deadlifts (225/155) -rest 3:00- 20/15 Calorie Echo Bike 5 Strict Handstand Push Ups 20 Deadlifts (225/155) 5 Strict Handstand Push Ups Rest 3:00
LUCY 3 sets AMRAP 5 Minutes 2 Power Clean (165/125) 4 Burpee Pull Ups 6 Box Jump/Step Down (30/24) 8 Wall Ball (20/14) (11/10ft) 10 Push Ups -rest 3 minutes between sets- STRENGTH 1 Front Squat + 1 Pu
Saturday is our in-house competition....Here are some details Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up