Warm Up: coach’s choice
Partner Workout: 30 min
20 min AMRAP
30 wallballs 20/14
30 pull-ups
100’ synchro walking lunges
At 20:00 mark
10 min to build to heaviest 3 thrusters. Guy/Girl teams may use two bars. Bar will come from the ground.
Score is total rounds/reps.total pounds
T1: scale as needed
T2: as written
T3: chest to bar pull-ups
Extra:
Core right. Core tight.
4 rounds
10 alt toes to bar
20 sit ups
10 alt toes to bar
15 ghd sit ups
Rest 2-3 minutes
Back, Bi’s, and Size
4 sets of 4-8-12
underhand barbell rows 135/95
barbell rows 135/95
db concentration curls 35’s/25’s