20-minutes, for quality:
3-5 wall climbs
10-20 seconds top of ring dip hold, into…
10-20 seconds bottom of ring dip hold
10 hollow overhead reach with plate
30-seconds on, 30-seconds off x 20 sets:
1. Cals
2. Box jump overs
3. Shuttle runs
4. Dumbbell thrusters
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
Up to 12 min Death by push press 25-20-15-10-5 reps for time of:CaloriesBox jumps Sit-upsRing (Or Box) dips
A Kilo website. All rights reserved.
