08 11 17

P

A. FS: 5×5@83%

B. 3RFT [T12/C15]:

10 FS (185/135)

20 CTBPU

50 DU

 

F

A. FS: 5-5-5-3-3-3, increasing each set

B. 3RFT [T12/C15]:

15 FS (135/95)

10 Strict PU or Negs

20 Box Jumps or 10 Assault Bike Cals

08 10 17

A. q(4:00) for [28]:

[2] per round

Row 15/12 or Run 200m

30 DU or 12 KBS or 5 Sandbag over shoulders

Max Burpees WRT (score is burpees)

 

Active rest [2] – practice HS or pick an object and walk around with it.

 

B. T(3-6) 3 Rds:

[1] Team Superman (everyone holds, pass around a small weight)

[1] Team Hollow (2-3 PW)

[1] Rest