Warm up:
3x20s Bike
Then: 6 min
40s dead hang
1 L/R TGU
10 lunges
5 Tarzan pull ups
(Divide into 3 groups)
Part 1 Amrap 7M
50 jump ropes/20DU
6 Burpee battle ropes (4 slams, 1 burpee)
10 T2B/15 hanging leg raises/20 leg raises
Rest 1 min between Amraps
Part 2: Amrap 7M
2 10Y KB SA plank rope pull w/ push up
200Y run/150M row
20 WB Squats
Part 3:
15 L/R Plank rope slams
10 Box jumps
8 burpees
45s/15s rest 3 rounds:
Wall sits
Wall ball chest pass
Plank
KB swings
Cash out:
Strict pull ups ON MY COUNT (band ok but no Kipping)
Short Ab circuit if time:
3×20 L/R
Sit up rotate punch
Cross crunch
Ins and outs
Bicycles