Saturday, April 16, 2022

Warm-Up
3 Rounds (10:00 Cap)
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft Walking Lunge

“Slinky Dog”
Partner 1:
For Time
50 Pull-Ups
100ft Overhead Walking Lunge 115/80#

Partner 2:
For Time
50 Pull-Ups
100ft Overhead Walking Lunge 115/80#

Partner 1:
50 GHD Sit-Ups
30 Overhead Squats 135/95#

Partner 2:
50 GHD Sit-Ups
30 Overhead Squats 135/95#

Time Cap: 25:00

Bodyweight Version
For Time:
50 Pull-Ups
200ft Walking Lunge
R: 1:1
50 V-Ups
50 Air Squats

Core Finisher
3 Sets
:30sec Dual KB Overhead Sit-Ups
:30sec KB Weighted Russian Twist
-Max Effort Plank Hold
R: 1:00 b/s