Focus on hydration and nutrition during and before these workouts. It is still hot and humid. You run the risk of injury without good hydration. For nutrition, now is the time to experiment with what will work for you. Eat something you think you are going to use during the event before a workout. If you have issues during the workout, you will highly likely have issues with it during the event.

Both workouts are partner workouts.

Week 13

40 minute AMRAP

  1. 40 push-ups
  2. 20 Toes-to-bar
  3. 40 Thrusters
  4. 20 yard bear crawl
  5. 20 yard crab walk
  6. 20 burpees
  7. 400m run

Just the tip: split reps evenly  use a ruck on push-ups, thrusters, crab walks, and bear crawls

Bonus

40 minute AMRAP

  1. 40 Push-ups
  2. 50 4 count flutter kicks
  3. 40 Thrusters
  4. 40 push press
  5. 40 squats
  6. 40 mountain climbers
  7. 40 arm circles
  8. 40 arm raises
  9. 40 Vups
  10. 40 Lunges
  11. 20 man makers
  12. 40 front squats
  13. 20 dive bombers
  14. 40 leg lifts
  15. 20 yard crab walk
  16. 20 yard bear crawl
  17. Ruck 5 miles

Just the tip: split reps evenly. Use a ruck on everything except for V-ups. Rest for 10 or 15 minutes before the ruck.

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