A) 5×5 Tough Pause Push Press. rest 90sec between sets
*2sec pause in dip *2 sec hold at top of Push Press
B) 5X5 Front Squats @33X1
rest 2:00 between sets. Build with Sets. Tempo dictates load.
C) 12 min AMRAP
50 DU
16 Single arm DB OH Walking lunges 50/35
8 BMU/C2B
D) Bedlam Armor
Map 2 1:00 on/1:00 off @ 85-90% effort
200m run
AMRAP burpees in remaining time
rest 1:00
150m row
AMRAP air squats
rest 1:00
x 4 sets
+
rest 3-5min
+
10/7 cal AD
AMRAP KBS
rest 1:00
10 laps 50ft shuttle run
AMRAP mountain climbers
rest 1:00
x 4 sets
E) Core
1:00 weighted plank
rest 1:00 x 5 sets