A.
Every 6 Minutes for 30 Minutes (5 Sets)
30 Calorie Assault Bike
20 Russian KBS, 53 lbs
10 Burpee Box Jump Overs, 24 in
B.
"The Eagle"
8 Rounds
8 Double KB Front Squats, 44 lbs
20 meter Farmer's Carry
(Cannot drop the KB)
C.
Three Sets of:
Inverted Barbell Row x 12 reps @ 2111
Rest 30 seconds
Supinated Banded Pull Aparts x 20 reps @ 2020
Rest 30 seconds
Barbell Ab Rollouts x 15 reps
Rest 30 seconds
D.
Four Rounds of:
20 Banded Bicep Curls
30 Banded Overhead Tricep Extensions
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A.
2:59, 2:47, 2:40, 2:36, 2:30
B.
4:29 (maybe could have done 53 lbs)
C.
Banded Pull Aparts: Red Band
Ab Rollouts: 2.5 lb plates on C-70
D.
Bicep Curls: Green Band
Tricep Extensions: Red Band
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