Warm-Up | Performance
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Followed by…
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Then…
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 15/10 Calories of Rowing
Station 2 – 10 Overhead Squats (135/95 lbs)
Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)
Station 4 – Rest
Scaled to 50kg ohs
13-12-13-14-12-12-11-11
8 Rounds with #105 OHS
13/12/12/10/8/6/6 (67 total)
12/12/12/12/12/12/12/14
5 rounds with 115# OHS. Had to cut short. 10-12-12-12-12 BBJOs.