IVAR THE BONELESS
AMRAP 4:00
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Rep Double Unders
Rest 3 Minutes
AMRAP 4:00
100’ Dumbbell Walking Lunge (50/35)(single db)
50 AbMat Sit-ups
Max Reps Double Unders
Rest 3 Minutes
AMRAP 4:00
200’ Walking Lunge (No weight)
50 AbMat Sit-ups
Max Reps Double Unders
LYCHEE 7 min AMRAP 7 Box Jumps 24/20 7 Toes-to-Bar STRENGTH Pull-up efficiency Now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5
3 NINJAS Teams of 3 300/240 Bike 300/240 Row -Rest 5 mins- 30-24-15* Thrusters 95/65 C2B Pull-ups *Start each round of thrusters with 400m sled drag (3x45’s/2x45’s) *1 member of the trio must be in a