Warm-up….
For Time
@ 75% Row 500m or Bike .8/.6
14 Jump squats
12 AB Mat Sit Ups
rest 2mins
For Time
@ 80% Row 500m or Bike .8/.6
14 Box Jump Step Down 24/20″
12 Toes to Bar or HangKnR
rest 2mins
For Time
@ 85% Row 500m or Bike .8/.6
14 Wall Balls 20/14lbs
12 GHD Sit Ups or V-ups
*with the increased percentages show an increase on your row/bike times
Then….
Complete 4 sets of :
Dumbbell Bench Press @ 4141 tempo
Superset w/
Weighted Plank (elbows)×
60sec – weight plate on back (switch with partner)
Then…..
With a 15min running clock ….
10m Handstand Walk (20m bear crawl)
20m Walking Lunge
30 Russian Twists total 20/14lb ball
40m Reverse Sled Pull Heavy Weight 4/3plates