November 28, 2017
4 minute clock
3 red line shuttle run
* partners alternate a run to and back to the red lines.
squat clean - 5 minute warmup + every 30 seconds for 10 sets perform one rep @ 70-85%.
for time :
30 handstand pushups
rx+ = 50 reps.
level 2 = pike handstand pushups
level 3 = 50 hand release pushups
5 minute time cap.
rest 5 minutes
2 minutes on/3 minutes off of :
15 air squats
- ensure chin over bar on pull-ups, chest to deck and lockout on pushups, full depth and hip extension on air squats.
- rx+ = chest to bar pull-ups, plyo pushups, jumping air squats.
level 2 = jumping pull-ups + pushups on knees
- score = all rounds added together.
Posted on Tue, November 28, 2017
by Brad Weems