21.07.2017

1)

Teams of 2

100 cal Row

200 Double Unders

100 Wallballs

80 cal Row

160 Double Unders

80 Toes to Bar

60 cal Row

120 Double Unders

60 Ring Dips

 

2)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

10-12 weighted Situps

Rest as needed

 

°°°°°

 

Advanced

1)

4 Sets

6-10 strict def HSPU

Rest as needed

 

2)

3 Sets

10-12 strict Pullups

Rest as needed

10-12 strict Ring Dips

Rest as needed

8-10 strict Toes to Bar

Rest as needed

 

3)

For Time

100 cal Row

100 Wallballs

100 cal AB

 

4)

3 Sets

10-12 Bar Curls

Rest as needed

10-12 Skull Crusher

Rest as needed

15-25 GHD Situps

Rest as needed