A) Every 90 seconds for 10 sets, |
Clean, build with each set to a heavy single for the day |
B) For Time |
30 PS (135/95) |
30 PC (135/95) |
500m row |
C) Core |
12Min EMOM |
1. :30 plank alt. knee crunch |
2. :30 L side plank pulse with a pause at top |
3. :30 R side plank pulse with a pause at top |
D) Bedlam Armor |
15min AMRAP |
200m run |
9 slam ball over shoulder |
15 walking lunges with slam ball over head |
21 ABMSU |