1. Ice Cream makers
2. Dragon flags
Cindy
Band pulls
Work on strict Muscle ups for 15min
- or strict pull up/Dip or push up var. if strength is missing -
3 rounds of:
400m run
21 WB (9/6kg)
12 T2B
- 12min cap -
3 sets of
8 blackburns
6 Seitstütz rot. mit DB/Plate (pro Seite)
30sec. pull apart hold
E2mom for 12 min do
1 clean lift off 2cm
1 clean lift off knee cap
1 clean lift off mid thigh
1 clean
1 jerk
3 giant sets of
10 pendlay row
10 banded half kneeling dB press each side
Rest 60s
30 dB clean and jerks for time 5 min cap
12min AMRAP:
30/20 – 20/15 – 15/10cal row
5 – 10 – 15 Burpees over rower
5min rest
12min AMRAP
25/20 – 20/15 – 15/10 cal Bike
25 – 50 – 75 DU`S
Mobilty