Row Calories
Toe 2 Bar or Hang Knee Raises
Push Press w/ empty bar
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Advanced ONLY! 3 Sets - Technique
Ring Muscle Ups - 3-5 Reps
Handstand Walk - 20 Ft
rest 1-2 Mins between sets
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Lift: Strict Press 3/70, 3/80, 3+/90
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WOD: 2 Min On / 1 Min Rest x 7 Sets
*Start where you left off
30 DB Shoulder 2 Overhead - 35/25 L1, 50/35 L2 & L3
30 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3
30 Hang Knee Raise L1, T2B L2 & L3
30 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 *-Step Down
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Accessory: “Shoulder Blaster”
3 Rounds - Unbroken for Rx Use the 2.5/5/10 change plates
15 Front Lateral Raises
15 Side Lateral Raises
15 Rear Lateral Raises