06072014- 20 min Partner AMRAP


Rotate through:

Waiter Walk x 2 each

Step Up x 5 each

FLR x 45 sec (add weight)

Workout of the Day:

With a partner complete as many rounds as possible in 20 minutes of:

50 Cals on Rower or Airdyne

50 Barbell Thrusters

50 Plate Ground to Overhead

50 Burpees

CF414 Endurance:

If your goal is to run a 5k or 10k and you have not run much prior to starting:

  • Run 2 miles, rest/walk for 5 minutes, Run 2 miles
  • Only run the second two miles if you are feeling good and know you can hold pace

If you want to run longer and have a running background:

  • Run 4.5 miles
  • Try to hold same pace as last week




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