November 23rd, 2018 Posted by No Comment yet

Stretch out – 5 min warm up

TGU – building to 1RM both arms -10 min


Buy In: 800m Run
12 Syncro Plate OH Squats
12 Syncro Burpees
12 Syncro Plate G2OH
12 Syncro Plate Sit Ups
5 Rounds
Buy Out: 800m Run

RX – 24/16 20/15
Time Cap: 30 mins

* all team members must be back from run to start Squats

** Timer stops when last team member is back from run

No comments yet. You should be kind and add one!

Leave a Reply

Your email address will not be published.This is a required field!

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>