3 rounds as warm-up:
15m bear crawl
15m walking lunges
10 tiny kip swings (hollow-to-arch)
Every 3:00 for 15:00 (5 sets of each):
5 back squats, 20X1
+
For time w/10:00 cap:
21 pull-ups or 7 bar muscle-ups
42 wall balls
15 pull-ups or 5 bar muscle-ups
30 wall balls
9 pull-ups or 3 bar muscle-ups
18 wall balls
+
5:00-10:00 coach-led mobility
Post results to comments.
A. 175-185-195-205-205.. got all 5 on set 4 but wasn’t feeling too confident to add.
B. 5:37- I did pull-ups. I tried some bar muscle ups first but wasn’t feeling too strong after a week in Florida. Glad I went with pull-ups
So glad to be back!!!
A. 175, 185, 195, 205, 215
B. 6:55