009 – Page 4 – Burr Strength

1/30/20

Work Capacity – AMRAP20 5 Box Jumps 7 Pushups 5 DB/KB Snatch (53/35) *At some point, burn 50/38c on bike. You may

1/29/20

Strength Intervals – AMRAP20 20/15Cal Row 15 Ab Mats 5 Increasing Weight Thrusters Rest time needed between rounds Notes: This is a

1/28/20

Intervals – AMRAP24 (2min on, 1min off: 8 rounds) 7 KB Swing (53)(35) 20 Lateral Hurdle Hops 3 Sandbag/MB Burpee and Clean

1/25/20

AMRAP20 – Rest when needed 300m Row Sprint 15 Pushups 15/9c Bike Sprint

1/24/20

AMRAP20 3x 1 Sandbag/MB Clean and 2 Backstep Lunge 5 High Box Jumps (36) 5 Pushup with MB/Sandbag Drag Across *At some