Warmup: 2 rounds
A. 20 GHD sit-ups
B. 300m row no arms
C. 300m Erg
D. 10 Push-ups
E. 6 Strict pull ups
F. 1 Legless rope climb
G. 10 Burpees - 1 leg
Done
****
A. 5 rds
300m ski erg
20 HsPU
10 one leg burpees
5 muscle ups
Clock stopped so idk time but was good workout. MU did 4 and 1 first round tried for 5 but failed... 3 and 2 rest of rounds...hspu did 10.5.5 all rounds, burpees were hard. Erg about 232 pace.
B. Seated Strict Press 5x5 @85% of your best 5 rep. Last set of these do as many reps as possible. Note weight and final number of reps last set
35k/77# could only get 5 on last set this might be a little higher than 85% of my seated 5rm couldn't find so just tried this weight.
C. Tabata hollow rocks x 8
Done
d. Db sa rowa 8-10 reps x 4 sets
35# x 10 reps x 4 sets
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