September 30, 2019

September 30, 2019

3 rounds

bike 1 minute/ row 1 minute/ run 200 meters

20 shoulder taps in push up plank

5 inch worms (1 push up) 

10 hanging scap pull ups

10 empty barbell bent over row


3 sets
individually for time of :
3 rounds
6/4 strict pull ups
12/9 calorie assault bike or 12/9 cal standing bike erg (damper 10)
12/9 hand release push-ups

notes :
- 10 minute time cap.
- set 2 @ 12:00, set 3 @ 24:00 on running clock.
- goal is bodyweight movements to be performed unbroken.
- level 2 - banded pullups
- level 3 - 10/8 inverted rows, 10/8 calorie bike, 10/8 push-ups
- 2 minute rest before starting new

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