Week 3(of 6)Day 15

A. Condition
AMRAP 7
10 HR Burpees
10 Alternating Lunges
Run 100 Meters
+
Rest 4 Min
+
AMRAP 8
6 Knees to Elbow
12 Wall Balls
24 Dubs

*Use a heavy wall ball if possible, you shouldn’t have to put it down
**The Above workouts are not sprints, Try to keep a consistent pace

Alpha – as written
Bravo – Knee Tucks, Wall Balls, Single unders

B. Build
B1. Single Arm High Pulls – 8 each arm
B2. Choose One(share rings):
Ring Dips – 3-8 x 4; Control the dips on the way down, do not just drop
Modified Ring Dips – 3-5 x 4
Push-ups – 8 x 4, use a bench or box if needed