Every 2 minutes for 12 minutes:
3 Strict Press + 3-5 Strict Chest to bars or strict Pull ups
*Focus on keeping glutes activated and core engaged to avoid overarching in the lower back. Some of you may have to pull back the weight today to do so.
AMRAP for 15 minutes of:
15 Chest to Bar pull ups
20 AB Mat Sit Ups
30 Dumbbell Single Arm Shoulder to Overhead (15 per side)
Every 3 minutes for 15 minutes:
20 Front rack walking lunges
*Building in weight across the sets only if form is good.
**Focus on keep elbows up, chest up the whole time. Drive through the front leg and making sure you bring feet together after every rep and you open up at the hips
Death by Wall balls (15 Minute cap)
Increasing the number of Wall balls by 1 each minute until you can no longer increase.
Recommend starting at 3-5 Wall balls
*Once you have hit failure rest that following minute then continue but descending wall ball numbers
Wall ball weights 9/6kg
Shared Murph= Smurph
In teams of 2:
400m Run (together)
300 Air Squats
200 Push Ups
100 Pull ups
The run is done together but the work inside the gym is broken up evenly.
Spend 10mins finding a perfect postitioned TGU pausing in each position for 2 seconds. Add weight only by feel.
2:30 ON/ 2:30 OFF for 3 rounds,
Max Kettlebell Swings 24/16kg