Team or indi!
Today you can attack this 20:00 AMRAP with a partner by splitting the reps which will likely increase the round by round cycle rate, or go at it alone.
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, who was killed on March 21, 2009, in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by his wife Jenni and daughter Jojiye.
3:00 row or bike
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10 box step up
5 scap pull up
10 kip swings
2 rounds
________
5 box jump / step down
5 light db or barbell push press
5 strict on Kipping pull up
3 rounds
RXconditioning
AMRAP in 20 minutes
- 30 Box Jumps (24/20 in)
- 20 Push Presses (115/75 lb)
- 30 Pull-Ups
Intermediate:
AMRAP in 20 minutes
- 30 Box Jumps (20/12 in)
- 20 Push Presses (75/55 lb)
- 30 Pull-Ups (banded)
Baseline:
AMRAP in 20 minutes
- 10 Box Jumps (24/20 in)
- 10 Push Presses (25/15 lb)
- 10 Pull-Ups (ring row or leg supported)
1:00 rest after each round
3×10-15 each arm bicep curl of your choice!
