Warmup:
Three Steady Rounds:
5 Inchworm Pushups (Focus on the hamstring stretch)
10 Ring Rows
10 Parallette pass throughs
A.
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
5 Muscle-Ups or 10 Pull-Ups
20 Wall Ball Shots (20/14 lbs)
Boom Lite:
Warmup:
Three Steady Rounds:
10 Ring Rows
10 Medball Front Squats
A.
Four sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Hollow Hold x 60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
B.
Five rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots
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