Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
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!