Monday 07 October 2019

Warm-up:

3 rounds not for time of:
2 mins of running, biking or rowing
7 shoulder pass throughs, pvc pipe
7 overhead squats, pvc pipe
7 pull-ups or ring rows
7 push-ups (or knee push-ups)
2 Turkish get-ups, right arm – you choose load
2 Turkish get-ups, left arm – you choose load

Work Out: 

7 rounds, each round for time, of:
1 Rope Climb, 15 ft (3 STRICT Pull Ups)
10 Burpees
15/10 Row Calories

Rest 2 mins between each round.

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