CF:
AMRAP 20 minutes of:
Run 400 Meters
Max rep overhead squats * goal is 5-10 rep range each round
Level 3: 400m Run (sub 8 min mile)
Level 2: 300m Run (8-10 min mile)
Level 1: 200m Run ( 10+ min mile)
*scale as needed to bike x 3
Level 3: OHS x body weight or ~65-70%1rm
Level 2: OHS x 75% bw or ~55-60% 1rm
Level 1: OHS x 50% bw or ~30-40% 1rm
*scale accordingly with rack and back squats
Longevity:
AMRAP 20 min:
Bike 0.6-1.2km
Squat x 10 reps ( use ball/box or add weight accordingly)
QuickFit:
EMOM x 16min:
1st minute- 10-15 Plate Hops
2nd minute- 10-15 Plate Ground To Overhead
3rd minute- 45s Overhead Plate Hold
4th minute- 5-10 Burpees
