10:00 pistol & bar muscle-up practice
+
A. Axle overhead walking lunges, 3 x 15m (length of rig); 2:00-3:00 rest
B. Unsupported 1-arm DB row (not on a bench), 3 x 3-4/side; :45 between sides
+
5 rounds for reps, score as lowest rounds of burpees + lowest round of calories:
:60 burpees
:60 rest
:60 row
:60 rest
+
Not for time:
400-800m sandbag carry, switch sides every 100m
Post results to comments.
10:00
5 rounds NFT:
-10 alternating pistols
-2 bar muscle ups (singles, :30 rest between)
Got all 10 bar muscle ups 🙂
A. 15m OH lunges w axle
-90,100,105
B. I arm DB row 4’s – 55,60,65
+ 5 rounds for reps:
Score- 40: 22 burpees 18 calories on rower
No Sandbag walk- had to leave