A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10
B) AMRAP In 12 Min Of:
50 Double Unders
4 Muscle-ups 30
Walking Lunges
rest 5 min
AMRAP In 12 Min Of:
4 Muscle-ups
15 Kettlebell Swings (53/35)
20 Walking Lunges
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