Willkommen zahause Coach Jenni!
Part A Warm Up
2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top
Part B
3 Sets
1 Min Max Rope Climb
rest 2 min
1 Min Max Handstand Walk
rest 2 min
*Scale handstand walk to seal walk
Part C
5 Min Max Cal Assault Bike (re-test)
rest 5 min
For Time:
21-15-9 Reps Of:
Cal Row
Deadlift (225/145)
