mitches bitches.jpg

Warm Up: 

400m Or down and backs

Performance: 

  • 30/24 Cal Bike
  • 100 Jump Rope 
  • 15 Db Thrusters 40/25 
  • 20/16 Cal Bike 
  • 100 Jump Rope 
  • 15 Db Thrusters 
  • 10/8 Cal Bike 
  • 100 Single Unders 
  • 15 Db Thrusters

 

Fitness: 
AMRAP 5 Minutes
 

  • 12/7 cal bike 
  • 15 abmat sit ups
    -rest 1 minute- 

AMRAP 5 Minutes

  • 12 Cal Row 
  • 15 Up downs (no push up) 
    -rest 1 minute- 

AMRAP 5 Minutes

  • 12 Kb Swing 
  • 20 yard single arm farmer carry
    -rest 1 minute-

*repeat doing 3 min AMRAPS*

 

Coaches Choice