For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs/peg board
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
For time:
40-30-20-10 GHD sit-ups
4-3-2-1 rope climbs/peg board
20-15-10-5 OHS at 70/50lbs DB (try and split evenly per arm)
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.