A) Max Calories on Rower
4:00 on / 4:00 off
3:00 on / 3:00 off
2:00 on / 2:00 off
1:00 on / Time
*Score is total Calories
B) For Quality:
10-1
Handstand Push-ups
Toes To Bar
Rx+ = Strict HSPU & no chalk TTB
Rx- = Hand Release Pushups (straight arm target) & 2:1 knee raises
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc