3 rounds not for time
3 rope climbs
15 glute-ham sit-ups
15 handstand push-ups – kipping, strict, or mixed
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For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold:
8:00 max row calories while partner is in a plank
4:00 rest
8:00 max burpees while partner is hanging from pull-up bar
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bis, tris, abs
Post results to comments.
3 NFT complete
8:00 row calories and plank- 135
4:00 rest
8:00 burpees and active hang- 129
Total 264.
3 rounds not for time:
:30 bottom of deficit push-up hold
12 prone Ts w/thumbs up
12 kettlebell halos
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A1. Goblet squats, 3 x 20, 2010; :60 rest
A2. Single-leg band good mornings, 3 x 10, 4010; :30 between legs, :60 rest
B1. Ring dip support w/hands turned out, 3 x :30 w/2 ring dips @ :15; :90 rest
B2. Ring pull-ups, 3 x 6, 4010; :90 rest
C1. Lying DB tricep extension, 3 x 8 @ 30/hand, 3010; :30 rest
C2. Concentration curls, 2 x 8/side @ 30, 3010; :30 rest
C3. Standing calf raises, 2 x 15/side, 21X0; :30 rest
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walk out to tracks and back