1) 15 Minute AMRAP w/ ruck
8x OH Squat, Ash 25#, Conrad 45#
30x step ups, Ash 16" Conrad 20"
8x Sit ups
Ash- 15# ruck- 5 rounds + OH Squats
Conrad- 40# ruck- 6 rounds + OH Squats
2) 20 Minute AMRAP
10x Sandbag power clean
4x Tarzan Pull Ups
5x Scotty Bobs
10x Sandbag Squat Jumps
Ash- 30# Sandbag, 15# db
Conrad- 60# Sandbag, 25# kb
6 rounds- Ash was pretty beat. I stayed with her by adding more reps until she was ready to move to the next exercise.
3) 10 Rounds every 2 minutes
5x Hinge Lift- Ash 75#, Conrad 135#
5x Box Jumps- Ash 20" Conrad 30"
5x Clean and Press- Ash 2x15#, Conrad 2x25#
10x Goblet Squats- Ash 15#, Conrad 44#
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