SCAP WORK (2x) 1 min Arms Only Row 15 sec rest 1 min Right Arm Waiter Walk 15 sec rest 1 min Left Arm Waiter Walk 15 sec rest
PULL-UP Death by strict pull-up – 10 min MAX 1st Min – 1 rep, 2nd min – 2 reps etc. if you hit 9 in the 9th min, then last set is a max effort set
CONDITIONING (5x) 20 Sit-up 15 Wall Ball (20#-10′ / 14#-9′) 10 Box Jump (24″/20″)
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike