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