11 February 2019
Warm-up: 500m Row, 3 Rounds: 16x Single arm DB Push press (8/side), 8x Push up, 5x Deadhang pull up. Run the Block
Strength: Strict Press 3×5 AHAP, 2×8 Push Press as fast as possible 60% of 1 RM.
Stamina: 4 Rounds, not for time: 3x Rope Climb, 50m Bear Crawl, 12x DB Burpee.
- 1x Wall Ball Burpee
- 2x Ring Push up
- 3x GHD Sit-up (or straight leg to scale)
- 4x Double Under
Cool Down: 3 Sets:
- 12x Ab Rollouts (use the Evil Wheel!)
- 12x Alt. foot V – up
- 12x GHD back extensions.