4 sets of:
A1. Pull-Ups x 4-6 reps @ 21X1 (use a partner or box for assistance)
Rest 90 seconds
A2. Lateral Lunge x 8-10 reps each leg @ 2111
Rest 90 seconds
B. Side Planks x 30 seconds each side
Rest 60 seconds
C.
In teams of two, alternate rounds to complete five sets each for time of:
15 Wall Ball Shots
15 Calorie Airdyne
Performance:
A.
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
*if you don't have muscle-ups spend 10 minutes working the progression.
B.
For time:
Row 1000/800 Meters
20 Shoulder to Overhead (135/85 lb)
30 Squat Cleans (135/85 lb)
40 Burpees Over the Barbell --two foot jump
*scale the weight to ~50% of 1RM Clean and Jerk.
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