Accessory Work (2x) 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 15 sec side plank 30 sec plank 45 seconds rest
After you finish the work above 100 pull a parts 100 good morning (45#) 100 pull a parts
CONDITIONING (20x) 100 m row 15 sec rest Score is total time
(You can choose to do the accessory work before or after the row.)
A. Conditioning 12-10-8-6-4-2 DB/KB Front Rack Lunge Right (Challenge 50#/35#/hand) DB/KB Front Rack Lunge Left (Challenge 50#/35#/hand) Toes-to-Bar (Challenge Strict Toes-to-Bar) B. Strength Front Sq
A. Conditioning For Time 30 Wall Balls 20/14lbs Row 500/400m 25 Wall Balls Row 500/400m 20 Wall Balls At the 10 minute mark Every 4mins x 3-5 Sets 3/arm DB Snatch (Challenge 50/35lbs) 6 DB Deadlift (C
A. Conditioning 10mins @ sustainable effort 4 Pull-Ups (Challenge Chest-to-bar pull-ups) 8 Gorilla Rows (Challenge 53/35lbs) 12/10 Calorie Bike or Row -2-4 minutes rest- 10mins @ sustainable effort 8