30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
With a continuously running clock perform:
1 Dumbbell Thruster, 50/35 lbs in the first 1 min
2 Dumbbell Thrusters, 50/35 lbs in the second 1 min
3 Dumbbell Thrusters, 50/35 lbs in the third 1 min
…
Continuing this for as long as you are able.
With a continuously running clock perform:
1 Strict Pull-up in the first 1 min
2 Strict Pull-ups in the second 1 min
3 Strict Pull-ups in the third 1 min
…
Continuing this for as long as you are able.
Completing the round of 12 or more for both movements.
More Likely time rounds:
Completing the round of 8 or more for both movements.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
With a continuously running clock perform:
1 Dumbbell Thruster, 35/25 lbs in the first 1 min
2 Dumbbell Thrusters, 35/25 lbs in the second 1 min
3 Dumbbell Thrusters, 35/25 lbs in the third 1 min
…
Continuing this for as long as you are able.
Rest 5 mins before part 2…
50 Ring Rows
With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.
Rest 5 mins before part 2…