For time, partitioned any way with only one partner working at time:
60 muscle-ups
120-cal. row
180 wall-ball shots, 20-lb. ball to 10 ft.
For time, partitioned any way with only one partner working at time:
60 muscle-ups
120-cal. row
180 wall-ball shots, 20-lb. ball to 10 ft.
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!