Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!
Row 500m / 20 sit-ups / 20 Pushups
Thruster / kipping pull ups
21-15-9 reps of
65#/95# Thruster and Pullups
Warm up: Row 500m/ Shoulder MOB
Skill: Handstand push up/hold/ walk
Hand stand walk 25m (or 30 handstand pushups)
Run 150 m
Hand stand walk 25m (or...
lord of the ring
20 min max