Part A; Accumulate 3 minutes in a plank
Part B: 7 rounds for time
20 WB 20/14/16/12
15 KBS 2/1.5/1.5/1
10 T2B
5 ring dips
Part A; Accumulate 3 minutes in a plank
Part B: 7 rounds for time
20 WB 20/14/16/12
15 KBS 2/1.5/1.5/1
10 T2B
5 ring dips
On the 3 mins x 15
1. Bench press for 10 reps (use same weight as last week) + 1 min plank
2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold
3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps