Fitness and Performance
3 sets for fun
30 seconds rope waves
30 seconds rest
30 seconds mt. climbers
30 seconds rest
30 seconds skipping rope
30 seconds rest
3 rounds for time:
50 DU
40 walking lunges
30 ab mat sit ups
20 burpees
10 pull ups
Sport
3 sets
Strict HSPU x 6-8
30-50 UB DU
Rest 60 seconds
5 minute Clock
1000 m row + AMRAP STOH@135#/85#
Rest 5 minutes
5 minute Clock
1000 m row + AMRAP STOH@155#/105#
Rest 5 minutes
5 minute Clock
1000 m row + AMRAP T2B
