Saturday191116

Fitness Performance Pre-Work

Completion Circuit 24 min. Amrap

Double Plate Carry x 90m

1. Arm F. Carry 90m
2. Arm F. Carry 90m

Dbl. Plate Lunge x 18m

 

M: Double plate 2×45’s must be carried on chest/belly.

W: Double Plate 1×45 1x15lb. Must be carried on chest/belly Intent: Steady grinder odd object work. Goal is to keep moving for entire time domain. Scale weight as required.

 

Fitness Performance Workout

13 minutes

600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence.
Run under 2mins do extra pull ups,
Run over 2mins AMRAP the remaining 1min or over 3mins move to the next minute of movements.

Then into

3 Rounds AMRAP

1 min Pull-Ups
1min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

Post Work

Go and have a great weekend!