Tri-Modal Conditioning, Mid- Long-Duration (Push/Pull Pairs)
“Austin A”
AMRAP 5:
11 thrusters
11 pull-ups
3 minutes’ rest time
“Austin B”
AMRAP 5:
11/8 calorie Assault bike
10 gym runs
3 minutes’ rest time
“Austin C”
AMRAP 5:
11 strokes on the Concept 2
11 push-ups
After-Hour Accessory Strength/ Recovery Exercise
Chin-Ups: 3 sets of max reps of bodyweight
Back or front squats: 2 sets of 5 at 70% of 1RM