Part A:
Plank hold 1 min L- sit hold 30 sec 30 GHD back ext or back ext
For time -
50-40-30-20-10 of
Row for cal and GHD sit-ups/sit-ups
Part A:
Plank hold 1 min L- sit hold 30 sec 30 GHD back ext or back ext
For time -
50-40-30-20-10 of
Row for cal and GHD sit-ups/sit-ups
6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of:
7 thrusters 115/85
7 Bar hop burpees
14 C2Bs