3 sets @ 85% effort:
7 L-arm hang KB Snatch @ 24kg/16kg
7 R-arm
7 Situps
25m Shuttle Run x 4 (there/back =1)
750m Row
60m Bear Crawl
15 Alt Step Ups (24"/20")
Rest = work
*set 2 in reverse order
+
rest as needed
+
EMOM x 21 minutes:
1st: 8-10 Burpees to 6" OH
2nd: 30 second Airbike
3rd: 30-40 UB DU's
A. 7:10-6:30-6:13
ReplyDeleteB.
1st: 8*7
2nd: 10*6-11 (Cals)
3rd: 30*7 ub
8:00/7:40/8:30
ReplyDeleteB. done w/ 10burpees / bike and 30ub
A. 7:00-6:18-6:08
ReplyDeleteB. Done with 10 burpees- 8 cals- not all 30 jump ropes were unbroken