Monday – 7/17/17

A1. Front Squat @30X1; x 5-6 reps x 3 sets, rest 60sec
A2. Strict Supinated-Grip Pull-Ups; Max Unbroken Reps x 3 sets, rest 60sec
*If you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps

Choose an Option below

B1. In teams of two, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of:
25/15 Calories of Assault Bike
10 MB Ground to Over Shoulder (Heavy)

-or-

B2. In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
– Rest 3 minutes