Push-Pull-
Complete 3 super sets of-
8 DB Floor press
8 DB Bent over rows
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Metcon-
Every 3:00, for 5 rounds-
4 Bar MU
8 Box jump overs
16 DB snatch
– Goal i to have at least :45 Rest..
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Gainz–
On a running clock-
0:00-9:00–
Every 1:30- x 6 sets-
AMRAP of strict pull ups
– Rest in plank position until next set
9:00-12:00– Rest & Transition
12:00-22:00-
Every 2:00- x5 sets-
15 Meters weighted walking lunges (DBs)
22.5 Meters Farmer carry (KBs)
22:00-25:00– Rest & Transition
25:00-37:00–
Every minute x 4 rounds-
– 8 Strict Tuck ups / K2C
– 12 Halos with plate
– 8 Deficit push ups