A.1
5 Rounds
3 Press
20 Banded Face Pull
A.2
5 Rounds
30 KB Swings #70/#53
25 Deficit Push Ups
A.3
4 Rounds
25 AbMat Sit Ups
:45 Handstand Hold
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A.1
5 Rounds
3 Squat
10(e) Single Leg Bench Assisted RDL
A.2
5 Rounds
Run 400m
12 Thrusters #75/#55
12 Burpees
12 Pull Ups
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In Teams of 2:
Row 2K
30 Rounds
“Macho Man”
3 Power Clean
3 Front Squat
3 Push Jerk
RX:#135/#95
Assault Bike 150 Cal
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A.1
3 Rounds
10 Bench Press
12 DB Pull Overs
A.2
30 Cal Row
30 Reps DB Floor Press #50/#35
30 Cal Row
A.3
9:00 EMOM
Minute 1: Max Push Ups
Minute 2: Max Wall Sit
Minute 3: Max Deadhang Hold
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