Warmup:
3 Rounds
10 Pushups
10 Pass Throughs
10 Lunges
10 Burpees
50 Jumping Jacks
Strength:
Close grip bench press 5-5-5-Max Reps
Complete 20 Wall balls between sets
EMOM- 3 Box Jumps
In the remaining time do as many toes to bar as possible....continue this cycle until you complete 100 toes to bar for time!
Grim: 6:47
ReplyDeleteBench Press: 95-115-135-155x5
Toes to Bar on Bench to 50
Shockwave: 6:00
GHD Back Extensions to 100 and 24" Box Jumps
Starscream:
ReplyDelete1 mile Run: 7:27
Then Cindy w/ Ring Rows: 13 + 5 Ring Rows
Sideswipe: 10:20
Bench Press: 55-70-90-95x12
12" Box Stepups x 6 and 100 TTB
Ratchet:
Bench Press: 95-115-135-155
Bee: 6:57
Bench Press: 85-105-120-140x7
Stepups and 25 TTB Rest 1 minute Stepups then 75 Situps
Jazz: 13:36
Bench Press: 65-70-75
12" Stepups x 4 and 100 TTB