19 March 2020
Warm-up: 12 Minute AMRAP: Run to the Dumpster and Back, :30 Handstand hold against wall. 10x Hand release Push up, 10x Supine ring row.
Strength: Bench Press: 10 Rep Max (No resetting bar!)
Stamina: 4 Rounds, not for time: 15x Close Grip DB Bench Press (DB should be in neutral position, touching each other through full ROM), 50m Bear crawl Sandbag drag, 15x Strict chest to bar pull up.
- DB Snatch (Half reps on one side then other half reps on other side)
- Slam Balls (30/20)
- 3x Double under (60, 48, 36, 24, 12)
- Run to Audley (out front) or the Balthezar Cellars (out back) and Back after each round
Cool Down: 10EMOM: Max Effort 0:20, Rest 0:40