Tuesday 6.21.16
FOUNDATIONS
A. 21-15-9
row for calories
box HSPU
pull-ups
bar dips
B. Crossover Symmetry "Recovery"
15-20 v-ups between movements
GPP
A. 21-15-9
row for calories
HSPU
C2B pull-ups
ring dips
B. Crossover Symmetry "Recovery"
15-20 v-ups between movements
COMPETITION
A. 3 sets of:
ring bicep curls x 6-8 reps @ 31x1
DB bench press x 6-8 reps @ 30x1
B. EMOM for 15 minutes:
15 seconds all out Assault bike
45 seconds rest
score = total calories
ENDURANCE
Every minute on the minute for 24 minutes:
1 - 15/12 calorie row
2- 100 ft farmers carry (53/35#)
3 - 15/12 calorie Assault bike
4 - 100 ft sandbag carry (bear hug)