STRENGTH
1a) HSPU: 5 x 6-8. Rest 45s.
– Adv: Strict w. a vest
– Int: Strict OR Kipping
– Beg: Box Push-up x 5-8 per set.
1b) Legless Rope Climbs: 5 x 1-2. Rest 45s.
– Adv: Wear a vest
– Int: No vest
– Beg: BW Inverted Rows w. 1 ct. pause
METCON
AMRAP 17:
300 Meter Row
20 KBS (53, 35)
10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (35, 25 Russian Swings) (Abmat Sit-ups)
– Alternate Option for Rowing
– 400m Run OR 300m Ski Erg