General Warm-up
Three rounds of:
40 yards per side x Kettlebell or DumbbellSuitcase Carry
10 reps per side x Single Arm Kettlebell or Dumbbell Romanian Deadlift
10 Double Arm Kettlebell Row
A.
Four sets each (Every 90 seconds)
Station 1 – Pull-Up Negatives x 6-8 reps @ 51A1
Station 2 – Back to the Wall Handstand Hold x 45 seconds
B.
For time:
15 Plate Ground to Overhead (45/25 lbs plate)
30 Anchored Sit-Ups
12 Plate Ground to Overhead
24 Anchored Sit-Ups
9 Plate Ground to Overhead
18 Anchored Sit-Ups
Goal: Sub 12:00
Time Cap: 15:00