500m run, 25 BJ overs at 24"/20", 15 DB hang squat clean 50lbs/35lbs , 10 BM
X 2 rounds
then rest 4 minutes and repeat for a single round
3 rounds total!
Score is total time
500m run, 25 BJ overs at 24"/20", 15 DB hang squat clean 50lbs/35lbs , 10 BM
X 2 rounds
then rest 4 minutes and repeat for a single round
3 rounds total!
Score is total time
Part A: On the 90 seconds x 16
1. Empty barbell bicep curl 24 reps
2. Barbell heavy row 12 reps
3. DB Flat chest press 12 reps
4. Weighted Bulgarian split squats 12 per side
Part B: On the 30 sec x 24
1. 16 starfish
2. 8 Plank up and downs (start on hands lower to forearms and back up)
3. 12 hollow body rocks
4. Plank alternates