Mon Dec. 9 "Death Race 2.0"

Move

2) 18 Min. AMRAP
10 Cal Bike
8 Burpee Box Step Up
30 Sec. Rest

Train

1) Bench Press: 3 x 5 @ 78%

2) Death Race 2.0

5 Rounds For Time (18 Min. Time Cap)
15/12 Cal Bike
9 Burpee Box Jumps

Stimulus

1) You will be completing 3 sets of 5 reps at the same weight across all 3 sets. These should be a moderate to heavy load, so grab a spotter if if needed.

2) This is a high intensity workout, moving between two movements. Aim to complete each round in roughly 3 minutes, 1:30 per movement. Scale movements accordingly. Ensure that you lock out the legs at the top of each burpee box jump, since they are not OVER.

Extra Credit

100’ HSW, 15 GHD
75’ HSW, 15 GHD
50’ HSW, 15 GHD
Directly into …
3 Rounds:
5 Wall Walks
20 GHD Sit Ups