Strength
- Weighted Pull-ups: 3 x Max Effort
Workout
AMRAP in 4 Minutes:
- 2 Thrusters
- 2 Burpees over Bar
Increase by 2 Reps each round (2-2, 4-4, 6-6, …)
Endurance Workout
Long Interval: Run: 1000 m / Rest 3:00
AMRAP in 4 Minutes:
Increase by 2 Reps each round (2-2, 4-4, 6-6, …)
Long Interval: Run: 1000 m / Rest 3:00