I am sorry for the missed week. Below you will find the. Issued week and this week courtesy of Worth.

Week 11

30 minutes AMRAP – 60lbs sandbag

  1. 10 Thrusters
  2. 15 Shouldering
  3. 20 Push-ups
  4. 25 4 Count Flutter Kicks
  5. 30 Shoulder to Shoulder
  6. 35 Air Squats
  7. 1 Min Plank Hold
  8. 400 m run

Week 12

30 min AMRAP Partner workout

  1. 400m with ruck and Sandbag (60kbs) or do a farmer walk if you doubt have sandbag.
  2. 50 ruck push-ups
  3. 50 ruck squats
  4. 50 ruck push press
  5. 50 4 count flutter kicks
  6. 20 yard bear crawl
  7. 20 yard crab walk
  8. 50 walking lunges

Just the Tip: if you are doing this by yourself, split the reps in half and rest 1:1

 

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