10 min AMRAP- 10 push press at 115/85, 15 pull ups, 10 BJ 28/24,
rest 4 mins
then 2 MINS AMRAP of rope 2 rope climbs
10 min AMRAP- 10 push press at 115/85, 15 pull ups, 10 BJ 28/24,
rest 4 mins
then 2 MINS AMRAP of rope 2 rope climbs
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!