STEVE ROGERS
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs (20)
Max Thrusters (95/65)
-rest 2:00 between sets-
-OR-
AMRAP 20 Minutes
1000m Echo Bike
50 ft Overhead Dumbbell Walking Lunge (50/35) (right arm)
20 Toes to bar
50 ft Overhead Dumbbell Walking Lunge (50/35) (left arm)
20 Lateral Burpee over Dumbbell
20 Dumbbell Snatch (50/35)
*Every 10m is a rep and 5ft is a rep.
STRENGTH
5 Deadlifts x 5 sets @70% of Heavy Single
Complete a set on the 2 minutes
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