1. Fitness
4 rounds for max reps:
1:00 Bar Muscle Ups
1:00 Cal Ski
1:00 Burpees
1:00 Rest
2. Strength
In 20:00, complete:
5 sets of:
10 Barbell Bent Over Row
10 Strict Pull-ups
10 DB Seated Press
Extras:
Row
5km
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM