1. Leah says:

    3 NFT complete
    8:00 row calories and plank- 135
    4:00 rest
    8:00 burpees and active hang- 129
    Total 264.

  2. Stephen says:

    3 rounds not for time:
    :30 bottom of deficit push-up hold
    12 prone Ts w/thumbs up
    12 kettlebell halos
    +
    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
    +
    walk out to tracks and back

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