A: Deadlifts
Every 30 sec x 20
1 rep at 75%
B: 3x15 bicep curls
C: Bent over DB single arm row 3x12 as heavy as you can.
D:"JT"
21-15-9 of
HSPU
Ring Dips
Push ups
A: Deadlifts
Every 30 sec x 20
1 rep at 75%
B: 3x15 bicep curls
C: Bent over DB single arm row 3x12 as heavy as you can.
D:"JT"
21-15-9 of
HSPU
Ring Dips
Push ups
In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time