General Warm-up
Three rounds of:
60 Elbow or Push-Up Plank Hold
15 Banded Face Pulls
30 Second Pull-Up Hang
30-45 Second Nose to Wall Handstand Hold
10-12 Ring Rows
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Five rounds for time:
20/15 Calories of Assault Bike
15 Push-Ups
3 Wall Walks
A: 8 reps @ 2x DB 8 kgs, 11, 14 / 8 reps / 12 reps @ 2x DB 8 kgs, 11, 10 reps @ 14 kgs / 8 reps
B: 14:48 min @ 20 cal Row
A. 35#dbs/10 reps/10 at 2×25# db/6
B. 14:36 echo bike
13:43
14:22 Rx
Brutal pace for me
B.
15:52 RX