Superset A + B + C
A: 3x 30 russian twists + 20 knee tucks
B: DB Chest press 3x12
C: DB bicep curls 3x12 .
D: For time
400m run, 20 BJ overs at 24/20, 10 DB hang squat clean 35
X 2 rounds
then rest 2 minutes and repeat for another 2 rounds
Superset A + B + C
A: 3x 30 russian twists + 20 knee tucks
B: DB Chest press 3x12
C: DB bicep curls 3x12 .
D: For time
400m run, 20 BJ overs at 24/20, 10 DB hang squat clean 35
X 2 rounds
then rest 2 minutes and repeat for another 2 rounds
On the 10 minutes x 3
Round 1: complete the following
10 rounds of Cindy
Cindy = 5 pull ups, 10 push ups, 15 squats
Round 2 complete:
1000/750m row
50 empty bar thrusters
25 bar hop burpees
Round 3 complete:
Complete:
10 rounds of:
10 WBs
10 lunges
*Score is time to finish each piece
Once you finish the requirement rest until the start of the next interval