Tuesday 28 May 2024

Warm-up
2 rounds

20 Singles/DU’s

10 Bend + Bow

5 Walker + Push-up
10 Ring Rows

10 Medball slams

*S&T starts as soon as you are done with your 2 rounds, first come first serve

S&T

TABATA

Assault bike

*Record calories
*”Rolling” rest allowed no need to stop the bike in the 10 second rest

Workout

* Relay start if needed for battle rope spots – 1 minute split

Buy In:

x Lat Burpee over medball

M: x = 100 minus Assault bike calories done

F: x = 75 minus Assault bike calories done

Into

42 double-unders

21 pull-ups
21 Battle rope

36 double-unders

18 C2B pull-ups
18 Ball slams (10/7)

30 double-unders

15 Bar Muscle Up
15 Lat Burpee over medball

Scaling: Pull-up/C2B/Bar MU – Challenging pull-up variation: Ring row, Jumping pull-up, Box MU