1-2 warm-ups + 3 tough sets:
5 strict pull-up
30s reverse plank hold
1-2 warm-ups + 3 tough sets:
6-8 strict toes to bar
30s handstand hold against wall
5 rounds for time:
30 double-unders
8 burpees to a touch
1-2 warm-ups + 3 tough sets:
5 strict pull-up
30s reverse plank hold
1-2 warm-ups + 3 tough sets:
6-8 strict toes to bar
30s handstand hold against wall
5 rounds for time:
30 double-unders
8 burpees to a touch
Bench press 3 sets 10 reps 3 way team workout:Partner Wod: Teams of 3AMRAP 20:200m Sled drag20 burpees20 hang clean and jerks20 pushups20 ring rowsEach partner must
Skill: Rope climbs Not for time:150/120 caloriesEvery 15/12 calories, get off your machine and do 2 rope climbs
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
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