ENDURANCE WOD
A. For time 1000/800 m Run 6 min Cap.
B. Tabata Halo Slam Ball Throws. 2 min REST
C. For time 55/45 Cal Echo Bike 6 min Cap.
D. Box Jump over. 2 min REST
4ss Bench press 10+10 australian pull ups
3ss 10+10 incline chest press (drop set) + 10 gorilla rows
3ss 10 weighted dips + 12 cable pull over/pull over 12
3ss max push ups + 12/15 GHD back extension +16/20 long arm weighted crunch
Upper body FBB
A1.4 sets of: 10 narrow grip Press 8 Chin ups
A2.4 sets of: 8 deficit push ups 8+8 single arm Db row
A3. 3 sets of: 10 burpees 15 sit ups 1’ echo bike
A4. 3 sets of: 12 top down bicep curls 16 Landmine oblique twist
