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)
A: 2 mins on x 1
12 front squats 115/85
6 RMU
12 push press
6 bar hop burpees
Rest 3 mins
B:1:30 on 1:30 off x 3
8 front squats 115/85
4 RMU
8 push press
4 bar hop burpees
Rest 3 mins
1 mins on 1 min Off x 4
6 front squats 115/85
3 RMU
6 push press
Rest 3 mins
30 sec on 30 sec off x 5
6 front squats 115/85
3 RMU