A. Take 12-15 min to complete 3 sets of the following:
A1. Strict pull-ups x 5-7
A2. Seated z-press x 8-10 75,55 +
A3. 15-20 GHD sit-ups or 25 abmat sit-ups
B. 3 rounds for time
Row 500m or bike 25/18 calories
20 single DB step ups 50,35
10 chest to bar pull-ups
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne