General Warm-up
Then…,
AMRAP 8min
3 strict HSPU / kipping / DB strict Press (5)
6 T2B / Strict knee raises
8 Pistols / 15 Air Squats
10/8 Cal Row
Then..,
5 Rounds for time:
3 bar muscle ups / c2b / strict pull-ups/banded
6 DB Burpee Squat Cleans 50/35
9 GHD situps / 15 Med ball sit-ups
20’ HS walk / 2 walk walk
Rest 1min between rounds
Then..,
For Time:
50/40 Cal Bike
800m Run
Rest as needed …
400m Single Arm KB Farmer Carry 70/53
*don’t switch arms till you’ve done 200m
Then..,
3-5 Rounds NFT
20 Alternating DB Front Raise (total)
10 DB Side Lateral Raide
You must be logged in to post a comment.