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3/31

Part 1

20 ring rows

20 second hollow hold

20 laying med ball chest passes

20 second hollow hold


Part 2-bench press

Heavy 9 then

3x3 @ 90-100%


Part 3-Mixed tabata

Chin ups

Dips

Russian twists

 
 
 

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3/28

Part 1 AMRAP13 500 m row 100 foot sled pull 500 m row 200 foot sled push Rest two minutes Part 2 AMRAP13 500 m ski 10 Burpee box jumps 500 m ski 100 meter farmer carry Rest two minutes Part 3 AMRAP13

 
 
 

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