A. Take 12 min to work through 4 sets of the following movements:
15 ghd sit-ups
20-30 sec wtd side plank/side
barbell glute bride with pause at top x 12-15
B. Buy in: 50/35 cal row or 40/30 cal AB
Then:
5 rounds for time
30 squats
20 push-ups
10 pull-ups
Then:
Cash out: 50/35 cal row or 40/30 cal AB
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe