Base + Climb
A1. Front Squats 4×[email protected]; 1mins
A2. Chin Ups 4×[email protected]; 3-4mins
B. For Time
1km/850m Row or 85/65 Cal Assault Bike
50 KB [email protected]/12-16kg
30 Burpees
Met Con
A. EMOMx16mins
Min 1: 15 Tuck Crunches
Min 2: 30-45s Dead-hang from Pull Up Bar
Min 3: 20 Banded Good Mornings
Min 4: 20s HS Hold Against Wall or 30s FLR
*try Wall Climb up and hold. Only toes to touch the wall, remain tight and hollow throughout.
B. For Time
30-25-20-15-10 of
Wall Ball
Burpees
*300m run after each set
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