this workout is a great one to do solo or as a partner. If you are doing the Nor Cal Classic got to the website to get the “official” instructions. Otherwise, just show up and hit a great workout.
15 min AMRAP *
60 kb swings 53/35
50 cal bike
40 toes to bar/ scaled 40 hanging knee raises
30 hang cleans 135/95 scaled 95/65
20 strict hspu/scaled 20 hand release push ups
*if you do this as a partner perform as waterfall entry.
3x 5-7 reps one arm dumbell row
3×12-15 reps upright barbell row
3×10 single leg glute bridge