3 rounds not for time:
45 double-unders
15 wall balls, 20/14 to 10/9
3 dead hang to inverted emphasizing full passive hang @ bottom of each rep
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Every 3:00 for 4-6 rounds even:
.5 mile Assault Bike
10 toes-to-bar or CTB pull-ups (alternate movements set-to-set)
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3 sets:
10-20 light reverse hypers
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gun show
Post results to comments.
3 sets not for time:
:30 bottom of push-up hold
12 plate halos
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A1. Lateral raises, 3 x 10 @ 8/hand, 20X1; no rest
A2. Band upright row, 3 x 20 w/blue band, 20X1; :90 rest
B1. Bent-over lateral raises, 3 x 10 @ 8/hand, 20X1; no rest
B2. Band face pulls, 3 x 20 w/blue band, 20X1; :90 rest
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3 rounds not for time:
1 lap around rig overhead banded KB dowel carry, 25/side w/purple bands
1 lap around rig sandbag bear hug carry
1 lap around rig Farmer’s walk, 100/hand
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Every 5:00 for 3 sets:
:30 Assault Bike @ 95% effort
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walk out to tracks and back