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WARM UP: 4 MIN OF JUMP ROPE
Then 3x
12 Glute Bridge Ups
12 push ups w/alt shoulder taps
12 supermans
Strength: 12 min
Build to a heavy 3 strict press
Workout: 2 min on/2 min off x 20 min
15/12 cal bike
15 Russian kb swings 70/53
Max Toes to Bar/HSPU with remaining time*
*Alternate between Toes to Bar and Hspu’s each round. Score is total ttb and hspu.
T1: 12/10 cal bike and 53/35 or less
T2: as written
T3: 20/15 cal bike
Extra Work
Boulder Shoulders
Accumulate 50 Arnold Presses in as few sets as possible*
Every drop or rest do 15 band pull aparts
Accumulate 50 rear delt flys in as few sets as possible
Row Row Row Ur Boat
18 Min
Sprint Row :40
Rest 1:20