Mobility: General
Activation: 2 RDS
- 10 Banded Hip Hinges
- 5/5 KB Pull Through
- 10 Upper Body Supermans
- 30" Simple Unders
A.For Time:
120 Double Unders
100/80 Cal Row (1200m Run)
60 R KBS @24/16
40 HSPU
30 Alt. DB Snatches @22.5/15
20 Burpee Pull-Ups
10 Sandbag Over Shoulder @55/35
5 Legless Rope Climbs
(damper 3-5 on rower machine)
*30' Time Cap
B. 3 RFQ:
-10 Bat Wings
-10 Reverse DB Flies
-10 Banded Straight Arm Pull-downs
RX:120 DU / OPEN: 2' ACTIVE DU PRACT / BEG: 240 SU
RX:RKBS @24/16 /OPEN: @20/12 /BEG @16/8
RX: HSPU / OPEN: HSPU with AB-MAT / BEG: PIKE PUSH-UP
DB RX: @22.5/15 / OPEN: @17.5/10 / BEG: @12.5/7.5
RX: BURPEE PULL-UP / OPEN: BURPEE PULL-UP / BEG: BURPEE RING ROW
SANDBAG RX: @55/35 / OPEN: @30/18 / BEG: @20/12
RX: LEGLESS ROPE CLIMB / OPEN: ROPE CLIMB / BEG: ROPE CLIMB REGRESSION