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Warm UP: 

2 Rounds: 

  • Against a 2:00 Clock
  • Run 200m 
  • Amrap Body Weight Lunges With Remaining Time
    *rest one minute  

 

Performance:  

3 sets for quality: 

  • 50m “filly Carry” 
  • 5/5 Single Arm OH DB Lunge (in Filly Rack) 
  • :30 ring support (top of dip, Knee tuck) 
  • 5 Strict Toe to Bar 

For Time: 

50-40-30-20-10 

AbMat Sit ups

25-20-15-10-5 

Cal Bike

5-4-3-2-1 

Muscle UP

 

Fitness: 

10 - 1

  • Db Burpee 
  • Db Squat 
  • Db Strict Press

Finisher: 3 sets

  • 10 Weighted Sit ups 
  • 10/10 Single Leg Glute Bridge