AMRAP4
400m Run
50 DU
40 Burpee
30 Alt Backpack on Shoulder Thruster
20 Backpack G2OH
10 Backpack Deck Squat
Rest 3min
AMRAP7
400m Run
50 DU
40 Burpee
30 Alt Backpack on Shoulder Thruster
20 Backpack G2OH
10 Backpack Deck Squat
Rest 3min
For time:
400m Run
50 DU
40 Burpee
30 Alt Backpack on Shoulder Thruster
20 Backpack G2OH
10 Backpack Deck Squat
Time cap 10min
OPTIONAL ACCESSORY
Animal Walks / Animal Flow
3sets
1min Bear Crawl (knees 1” off floor)
1min Crab Walk (25/25ft)
1min Lizard Crawl (chest 1” off floor)
1min Straight arm & Leg Bear Walk
1min Duck Walk
30sec rest b/w movements