5.5.25
Every 7:00 (3 sets)300m Run-into-2 rounds5 Pull Ups10 Push Ups15 Air Squats-into-300m Run *score time each set
Every 7:00 (3 sets)300m Run-into-2 rounds5 Pull Ups10 Push Ups15 Air Squats-into-300m Run *score time each set
3 RFT 30 GHDs (Or V-Ups)100ft Single Arm Overhead Walking Lunge (50/35)50ft Handstand Walk (Or 5 Wall Walks)
3 sets:3-2-1Rope Climbs (or 9-6-3 Strict Pull Ups)8 Handstand Push Ups50 Double Unders-rest 2:00 between sets-
For Time 250/200m Row/Run150ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run125ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run100ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run75ft Single Dumbbell Walking Lunge (50/35)250/200m Row/Run50ft Single Dumbbell Walking Lunge (50/35) * DB can be held any way as long as a hand remains in contact with the DB at all times while
Teams of 23 sets (each/1:1)50/40 Calorie Air Bike *score the final time, put the individual set times in the notes.