1 @ 80-90%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%
Drop and reset reps on triples and doubles. It’s ok if you don’t know your perecentages – your heavy single to start will give you guidance. )
The goal is for the second wave to be heavier than the first.
Spend at least 2:00 on a machine or walking nice and slow during your rest periods
AMRAP 3 Minutes
30 KB Swings 70/53lbs
Max Rep Wall Walks in remaining time
Rest 2:00
AMRAP 3 Minutes
9 Wall Walks
Max Rep KB Swings in remaining time
Score is total Wall Walks and KB swings from the max rep section.
Feel: Muscle Overload
Pace: Reach
Target Score: 8+ Wall Walks and 30+ KB Swings
Firebreather Score: 12+ Wall Walks and 40+ KB Swings
Inverted Barbell Row
5×10
Rest 2:00 between sets
Rx: Body is parallel to the ground when arms are extended. If 10 reps at this difficulty is no sweat, add a plate for added resistance.
AMRAP 5 minutes
8/5 Calorie Machine
25ft Crab Walk
8 Kettlebell Swings
25ft Bear Crawl