One set of:
Run 800 Meters at conversational pace

Followed by…

Two sets of:
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run*
5 Bar Muscle-Ups or 10 Strict Pull-Ups
10 Devil’s Presses (50/35 lb Dumbbells)
15/10 Calories of Assault Bike

*One teammate will always be running while the other teammate performs the triplet. Once the teammate comes in from the run, they switch roles and begin working on the triplet wherever their partner left off. Keep a running total of how many rounds your team completes.

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Charmaine Lightfoot
Charmaine Lightfoot
May 23, 2023 8:03 am

6r w purple band bmu

Candy Olkey
Candy Olkey
May 21, 2023 9:04 am

Sunday Funday!! Or not
Done Solo
AMRAP 30 min – 3 Rounds + Run + 10 SPU + 6 DP
400m Run – outside 2:20-2:40
10 Strict Pull Ups – 4/2/2/2 first 3 rounds then singles 4th round
10 Devil Press @ 25# – UB soooo slow
10 cal AB – 1:19 / 1:33 / 1:30

Mike Slagle
Mike Slagle
May 20, 2023 2:49 pm

Running workout 5k prep

1.5 miles of intervals

B. Back squats up to 285 and 1 drop set.

Back squats felt better than they have in a long time even after the running work.

May 20, 2023 9:06 am

Solo, 5sets + 2 muscle ups
Age 53