10 31 17

Happy Halloween!

 

P
A. S-HSPU: 2 rds:
55% – 45% – 35%

*Minimal rest between sets, 2:00 between rounds.

B. FT [C15]:
Run 400m, 30 WB (20/14), 30 BJ (24/20)
Run 400m, 21 KBS (53/35), 12 PU
Run 400m, 21 KBS (53/35), 12 PU
Run 400m, 30 WB (20/14), 30 BJ (24/20)

C. 50 Strict T2B or 75 K-T2B. Perform as many as possible without going into a full hang/arch (stay hollow). Toes pointed.

 

F
A. Pushups: 2 rds:
Medium – medium – small

*Minimal rest between sets, 2:00 between rounds.

B. FT [C15]:
Row 500m/400m, 30 Air Squats, 10 Burpees
Row 500m/400m, 21 KBS (53/35), 12 J-PU
Row 500m/400m, 21 KBS (53/35), 12 J-PU
Row 500m/400m, 30 Air Squats, 10 Burpees

C. same

L45: A, B