Warmup:
300m Sandbag Carry @ 60#
+
A1. Deadhang From Pull-Up bar (use towels) x :30 rest 1:30 *please bring your own, not the green ones* (end each set with 2 towel pullup)
couldnt do the hang ub, pullups felt fine. way harder to hang
A2. Tall Kneeling Single Arm KB Bottom's Up Press x 8/side rest 1:30 bt arms (keep these light to work wrist shoulder stability) 10#
A3. Axle Bar DL Lockout Hold x :40 (make the weight challenging) rest 2:00
135#
x 3 sets
B1. Static Hold On Rings (with 10# chain) x :30 rest 1:00
done ub
B2. Pistol Negatives (off box) *loaded* x 5/side rest 1:00
done w/ 10# plate
x 3 sets
+
For time:
100 Wall Ball Shots 14#
80 Calorie Ski Erg
60 Alt. DB Snatch 35# (do this as a muscle snatch)
40 Dumbbell Squat Clean Thrusters 35#
20 Burpee Box Jump Over 20"
really bad.
+1 mile cooldown slow run
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