BATTLE CANCER HERO
3 - 8 min AMRAPS W/ 2:00 rest between
AMRAP 8 Minutes
100-200-300-400m Run (OR 10-20-30-40 Calories on any machine) (OR 50-10-150-200 Single Unders) (OR 5-10-15-20 Shuttle Runs)
10-20-30-40 Lunges
5-10-15-20 Burpees
*After the 400m Run, 40 Lunges, and 20 Burpees, you will start back with 100m, 10 Lunges, and 5 burpees. Going through that sequence as many times as possible.
*Begin each 8 min AMRAP where the previous AMRAP ended.
STRENGTH
FUN
"ON WEDNESDAYS, WE WEAR PINK" 50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Box Jumps (30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) OR 50 Toes to Bar 40 Burpee to Bar (6”
"ON OCTOBER 3rd HE ASKED ME WHAT DAY IT WAS" 4 Sets: (1 Set Every 5 Minutes) Odd Sets: 20/16 Calorie Echo Bike Even Sets: 25/20 Calorie Row STRENGTH Every 2:00 (10:00) 5 Back Squats Start at 60% of 1R
NASTY GIRLS 3 Rounds 50 Air Squats 7 Muscle Ups (scale to 12 Strict Pull-ups) 10 Hang Power Cleans (135/95) STRENGTH 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10