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
On the 2:30 x 10
Start with 1 of each. Each round goes up by 1 on all movements.
When you can no longer complete the round,take a recovery round. Then, start again with 5 reps and hold that for the remaining rounds.
* Score is the last fully completed round plus total reps on the last non-completed round.
Bar Muscle Ups
Power Clean @ 135/95 lbs
Bar hop Burpee
Thruster