Wednesday, October 28, 2009

AMRAP

1. Warm Up: Foam Roll & Row 1000m
2. Strength: Shoulder Press, 1RM
3. Stamina: (3-5 rounds)
  • Shoulder Press, 3 reps @ 80% of 1RM
  • KB High Pull, 10 reps/side
  • Box Jumps, 15 reps
4. Work Capacity (AMRAP 20-30 min)
  • 5 Man-makers (no lunges)
  • 10 Pullups
5. Durability: 200 Situps

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