A. barbell Bent over row 8-12 reps x 3 sets. rest ~2 minutes between sets.
7 minute AMRAP @ 80% effort
3 DB snatch per hand
6 situps
3 burpees
40 yard shuttle
rest 5 minutes
7 minute AMRAP @ 80% effort
3 DB snatch per hand
6 situps
3 burpees
40 yard shuttle
Level 2:
A. barbell Bent over row 8-12 reps x 3 sets.
20 minute amrap @ constant pace
5 dead lifts - moderate weight
10 sit ups
5 burpees
10 box jumps
200 meter run
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