A) 3 sets/Giant set:
16 Alt db/kb top to top shoulder press
10 Deadlifts
10 e.a Single arm ring rows
–
B) Every 2:30/x2 rounds:
#a – 200m Run
Kipping pull ups in time remaining (no butterfly)
–
#b – 200m Run
Hspu in time remaining
-rest 2:30 After 2nd round-
Every 2:30/x2 rounds:
#a- 250/200m Row or 500/450m Bike
Alt pistols in time remaining
–
#b – 250/200m Row or 500/450m Bike
T2b in time remaining
(this is about skill work under some fatigue not “hold on and get as many as you can”. Quality over quantity here)
–
-If time-
C) 3 Rounds:
30 Sec hollow body
-10 sec rest-
30 Sec Lying leg levers
-10 sec rest-
30 Sec Russian twists
-10 sec rest-
