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By: Mark Masavage
Knee Strengthing 4 Rds For Time I substituted a 600m C2 Bike for the run, bar dips for sit-ups, and Pull-ups for tire flips.
Knee Strengthing 8 rds for time
Knee Strengthing 5 rds for time
21 min ALT EMOM Pick a rep count that provides 10 – 20 seconds of rest and attempt to hold onto it. Adjust reps and cals as needed.
3rds for Time
Reverse Hyper Until 50 GHDs are reached 20 min AMRAP
Shoulder Exercises 20 min AMRAP
Barbell Bench Press 20 min
For Time 95lb for Comp or 75lb for fitness
3-rounds 8rds of 1:45 mins work & 15-second transition
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