161101 AMRAP

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0:00-0:10 Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walk
Pre-mobility: Hanging T-spine Mobilization 2x30s

Health and Fitness
A. 30 minute AMRAP, done at 70-75% intensity (on the RPE of 1-10, be at a 7/10):
5-8 Strict Pull ups
100ft Farmers Carry – Heavy (x 2 lengths of the rig)
15 Kettlebell Swings (55/35)
20 Cal Assault
Rest 1 min

*NOTE: this is not an all out effort, this is an aerobic capacity workout

Classic:
A. 30 minute AMRAP, done at 70-75% intensity (on the RPE of 1-10, be at a 7/10):
5-8 Strict Pull ups
100ft Dual KB, DB or handles Farmers Carry HEAVY (x 2 lengths of the rig)
15 Kettlebell Swings (55/35)
20 Cal Assault
Rest 1 min

*NOTE: this is not an all out effort, this is an aerobic capacity workout

D. Mobility = Foam Roll Legs

2016-11-01T11:49:57+00:00