3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
12 JUMPING PULL UPS
1 BEAR CRAWL F
5 HS PUSH UPS
1 BEAR CRAWL F
12 SIT UPS
20 BICYCLES
30 MT CLIMBERS
2 ROUNDS
WORK OUT PODS
3 RED PODS BELOW:
1 TO ? RING DIPS
1 TO ? INVERTED RING ROWS
15 PUSH UPS
1 ROPE CLIMB
1 TO ? BURPEES
3, 6, 9, V UPS (INCREASING BY 3 EACH ROUND)
3 BLACK PODS BELOW
10 – 1 INCREASING WEIGHT EACH ROUND
DEAD LIFTS
DB SWING
HANG CLEAN SQUAT PRESS 2DB
EACH POD IS AMRAP IN 5 MIN WITH 2 MIN REST BETWEEN PODS
POD MUST BE DONE ALTERNATING BETWEEN ONE RED AND ONE BLACK
[alert type="general"]This content is restricted to site members.
If you are an existing user, please login.
Not a member? Please register. [/alert]