Hold Steady

FITNESS

30min AMRAP

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

5 Pull-ups or Ring Rows

10 Box or Banded Push Ups

20 Alt Step Ups 24/20

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

5 Banded Pull-ups or Jumping Pull-ups

10 Floor Press 35s/20s

20 Alt Step Ups 24/20

PERFORMANCE

30min AMRAP

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

5 Pull-ups

10 Push Ups

20 Alt Step Ups 24/20

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

5 C2B Pull-ups

10 Floor Press 50s/35s

20 Alt Step Ups 24/20

COMPETITION

30min AMRAP w/ a 20/14 Vest

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

1 Legless Rope Climb

10 Deficit Push Ups (hands & feet on 45# plates)

20 Alt Step Ups 24/20

24x10m Shuttle Run or Row/Ski 500/400 or Bike 1250/1000

5 C2B Pull-ups

10 Deficit Push Ups (hands & feet on 45# plates)

20 Alt Step Ups 24/20

Learn the Fundamentals!!

Posted 2 years AGO

Eric Barber

Founder & Coach

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Posted 3 months AGO

Eric Barber

Founder & Coach