A1) 5-7 CGBP, tough, rest :30-1:00

A2) AMRAP Supinated Strict PU, rest 2:00

X 3 sets

 

  1. B) 12min EMOM
  2. 5-7 support to L-sit into a 5-10 sec hold
  3. 12 Alternating DB/KB row *non working arm is being held at top position
  4. :30 pike box shoulder taps (Scale to floor if needed)
  5. :20-:30 arch rock

 

  1. C) 10min AMRAP

200m Row

12 Push Ups

100m (200ft if inside due to rain) Farmers Walk    

12 ABMSU