Thursday 7.11.19

A.

Complete as many rounds and reps as possible in 12 minutes of:

5 Bar Muscle-Ups

10 Dumbbell Hang Power Cleans

30 Double-Unders

B.

Every minute, on the minute, for 15 minutes:

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

EZ BURN

In teams of two, complete 300 calories, switching every 15/10 calories

Row or Assault Bike

Andrew Malek-Zadeh