WCE – Page 9 – Burr Strength

5/15/19 WCE65

WARMUP – 4min Movement Practice & Setup AMRAP 22 15/11cals Assault Bike 2 LR Mace Rob Shaul (15/20/30)(10/15/20) 10 Box Step Ups

5/13/19 – WCE58

WARMUP – 4min Movement Practice & Setup A 1min of cardio then AMRAP of exercise 1 minute. 1 minute rotation (3min per

5/12/19 – WCE57

WARMUP – 4min Movement Practice & Setup 20m Total Time Cap Row or Ski 1k then with remaining time, AMRAP of 5

5/10/19 – WCE55

WARMUP – 4min Movement Practice & Setup 2 Rounds of Each (ABAB) A – 5m AMRAP 5 Over the Shoulders (30/40/50)(15/25/30) 10 1KB

5/9/19 – WCE54

GPP (OPTIONAL)GPP – 8/1/19CONDITIONING EMOTM10: MAX Cal on Bike – every other minute rest. STRENGTH Every 30s for 6min: 5 KB Swing