Friday 02 August 2019

Warm Up:

2 rounds not for time of:
2 mins of easy jogging, biking or rowing
10 hip & back extension
10 hanging knee raises or sit-ups
2 Turkish get-ups, right arm – you choose load
2 Turkish get-ups, left arm – you choose load
7-10 pull-ups or ring rows
1x Burgener warm-up

Work Out:

The Sevens

7 rounds for time of:
7 Handstand Push-ups
7 Thrusters, 135/95 lbs
7 Knees-to-elbows
7 Deadlifts, 245/175 lbs
7 Burpees
7 Kettlebell Swings, 2/1.5 pood
7 Pull-ups

Super fitness robot times/ rounds:
28:00 or less

More Likely times/ rounds:
37:00 or less

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