A. Take 12 min to complete 3 sets:
A1. Floor chest press x 10
A2. DB renegade row x 8-10/arm
A3. GHD sit-ups x 15-20 or abmat sit-ups x 25
B. 5 rounds for time
10 SA DB devils press 50,35
50 double unders
10 pull-ups
top of page
Search
Recent Posts
See AllFor time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together
100
For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u
670
A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede
740
bottom of page