Coach RobI WILL SURVIVE
AMRAP 15 Minutes 5-10-15-20-25…. Deadlifts (275/185) 200m-400m-600m-800m-1000m…. Run
OR
AMERICAN PIE
45-30-15 or 70-45-25
GHD Sit-ups or AbMat Sit-ups
Wall Balls (20/14)
-Rest 5:00-
45-30-15
Echo Calories
45’-45’-45’
Single DB OH Walking Lunge (50/35)
ICEMAN 3 Sets 10 Front Squat (185/125) 25 Chest to Bar Pull Ups 5 Thruster (185/125) -Rest 3 minutes between sets- Hey! Don’t worry! I’ve got your back; there will be some other choices available for
ROOSTER For Time: 40 Dumbbell Snatches (50/35) 30 Wall Balls (30/20) 20 Bar Muscle Ups 30 Wall Balls (30/20) 40 Dumbbell Snatches (50/35) Strength Push Press
MAVERICK AND GOOSE 3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box