Box Brief:
Wayne Endurance Bring a Friend Week 4.23- 4.30
Conditioning
AMRAP 20
12 Cal Assault Bike
14 Sit-Ups
16 Alt DB Snatch (L+R=2)
18 Jump Lunges (L+R=2)
– Then –
AMRAP 15
50 Mountain Climbers (L+R=2)
10 Ring Rows
50 Russian Twists (L+R=2)
10 Plank Up-Downs (L+R=2)
12 Cal Assault Bike
14 Sit-Ups
16 Alt DB Snatch (L+R=2)
18 Jump Lunges (L+R=2)
– Then –
AMRAP 15
50 Mountain Climbers (L+R=2)
10 Ring Rows
50 Russian Twists (L+R=2)
10 Plank Up-Downs (L+R=2)
Intent: AMRAP #1 will cause your HR to peak early and stay high, be ready for AMRAP 2 to fatigue your muscles. The combination can be tough if your mindset is not prepared for 35min of work.