3 min on//2min off for 6 Sets (alt.)
1. AMRAP
15 Airsquats
10 Shuttle Sprints
8 PullUps
6 V-ups
2. 400m run
ME Burpees
3 sets
8-15 tempo narrow grip benchpress (2020)
8-10 SA ring rows each side
- no rest between movements -
4 sets of:
4 Bench Press @ RPE 9
rest 2min
3 sets
1-3 legless RC (scale to 3-5 rope pullups or 2-3 horizontal ropeclimps)
Rest 60s
6-10 ring pushups (21X1)
(If not able to do 5 full regular pushups go for elevated regular pushups)
Rest 60s