Weightlifting/Gymnastics Cond, Short-Mid Duration

“Road Rush”

AMRAP 11, individually:
1-2-3-4-5-6-ETC rep rounds:
Devil’s Press
Rope Climbs

D-Press: SC=medium weight, RX=2x50/2x35, RX+=2x60/2x40
R-Climb: SC=foot lock & stand, RX=hi green/lo green, RX+=I-beam

Scoring: Rounds + Reps in 10:00

Monostructural Conditioning, Repeating Sprint Intervals

“Road Runner”

AMRAP 11, in teams of 2:
12/10-calorie row, Partner A
12/10-calorie row, Partner B
12/10-calorie bike, Partner A
12/10-calorie bike, Partner B

Teammates take turns working.

Each team will need 1 rower and 1 bike.

This workout starts 3:00 after Road Rash ends.

Scoring: Rounds + Reps in 10:00.