Base + Climb
A1. Back Squats 4×[email protected]; 1mins
A2. Weighted Pull Ups 4×1.1.1; 10s and 3-4mins
or Negative Pull Ups 4×[email protected]; 3-4mins
B. For Time
25-15-10 of each:
[email protected]/45-65#
Hop the Bar Burpees
*parallel to bar Burpees
*select a weight where you should be able to get the first 25 unbroken
Met Con
A. 24-21-18-15-12-9-6-3 of each
Assault Bike Cals or Rowing
DB [email protected]/8kg
Burpees
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