|– 2x: prone scorpion x 4 + body rock step through x 10 + seated straddle stretch x 30s|
– 1x: High knees > + punter kicks < + A-skips > + B skips <
– 8x: 20/10 Push ups/Rest
|1) 5×10 Bench press @ moderate weight with 1 min between each set. Try to go unbroken on all sets if possible. (12 minute cut off) |
Remaining time (approx. 10 min):
2) Push Jerk x 5 + Chin ups x 8 + DB Transfer x 12 total
Strength will go until 40 min after.
|Continuous rounds with a partner x 12 minutes:|
– Barbell burpee jump overs x 20
– Barbell Hang power cleans x 20
– Barbell Thrusters x 20
– Slamball slams x 20
As many ski calories as possible in 3 minutes with partner. 8 pulls each.
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