Distractions (Bench – RDL- Shoulder)
Distractions (Bench – RDL- Shoulder)
LIFT
Distractions (Time)
reps with interruption every min on the min
6 sleds- 10/15 pushups
550/600 m on rower (20 crunches on rower)
50 bench hop (10 bench crunches )
100 kb swing (3 goblet squats )
15 bomb throws to burpee (last thing- no interruption )
20 ALt SL Trx leg curl
20 attached band pullaprt
4x do a burn out set on round 4 drop 50% and do as many reps as possible
20 band upright row
8-12 seated shoulder press
6-8 RDL 80%
3x
extra credit 200 calf raises (fast quick)