A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps @ 3112
(use an assist to get back to the top if necessary)
rest 30sec
Ab Wheel Roll Outs x 10-12 reps @ 2121
rest 30sec
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
A: Bodyweight Russian Step Ups, Stationary Dips, Floor Plank to Downward Dog (No Ab-Wheel)
B: 7 Rounds w/ 25lb Dumbbell & Box Burpees
A. Done,
B. Around 140 reps with 20kgs dumbell.
Felt terrible during both parts.
A.
25# dumbell step-ups, 18″ box
Stationary dips
No ab-wheel, so did 15 reps swiss ball knee tucks
B.
4 burpees shy of 8 rounds