AMRAP 20:00
200m Run
15 Push-ups
10 Horizontal Ring Rows
Goal: 6+ Rounds
Competitors:
Lower Max Effort:
Work up to 3RM
Zercher Squat
Upper Accessory:
4 Rounds
8(L+R) One arm KB Bench Press
1:00 Rest
8(L+R) One arm Bent over KB Row
-then-
Strongfit Shoulder Burner
A. 4 rounds without rest of:
15 sec AMRAP or side raises (palms down)
15 sec of Hercules Hold (thumbs facing up)
Rest 1 minute, then…
B. 4 rounds without rest of:
15 Sec of AMRAP side raises (thumbs up)
15 Sec of Hercules Hold (palms up)
Rest 1 minute, then…
C. 2 rounds without rest of:
30 sec AMRAP of Dumbbell Presses with neutral grip
30 sec Dumbbell OH Hold
Rest 1 minute, then repeat A, B and C