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1) Every 8:00 x 4 sets:
40/30 Calorie Assault Bike
10 Squat Clean Thrusters 225/155
Scale as needed. Goal for scaling should be around 1:1 work to rest.
2) 3 rounds AQAP:
21 Chest-to-bar Pull-ups
150ft Handstand Walk
9 D-Ball Over the Shoulder 150/100
Scale as needed. Handstand walk in 25ft Unbroken Increments.
100 Calorie Row
80 GHD Sit-ups
60 Kettlebell Swings 70/53
20 Dumbbell Front Squats 70/50
Scale as needed.
4) Rope Climb from Seated: 3 sets of 3
Rest 90-120 seconds between sets. Each set for time. Use your arms legs anyway, anyhow, must start from seated each rep.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE