Strength :
Weight Pull Ups
5-4-3-2-1-1
Conditioning :
1 Round
42 HR Push Ups
42 Pick Up
42 Weight Sit Ups (20/15)
2 Rounds
21 HR Push Ups
21 Pick Up
21 Weight Sit Ups
3 Rounds
14 HR Push Ups
14 Pick Up
14 Weight Sit Ups
*Every 3Min = 5 Burpees
*Start With 10 Burpees
Scale Up :
Rx+ : Weight GHD Sit Ups (7/5)
Rx ++ : Every 3Min = 10 Burpees
ENDURANCRE
AMRAP 35min
30 Dual DB Push Press (15Kg)
10 Back Squat (Bodyweight)
30 Cal Row
10 Devil Press
30 HR Push Ups
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