Friday
A1. Half Kneeling Single Arm Landmine Press @ 20X2, 4 x 4-5, rest as needed b/w arms
A2. Supinated Grip Chin Up, 4 x 2-4 unbroken, rest 2 min
+
Bike 60 sec MAX EFFORT for Cals
Rest 2 min exactly
For time:
21-15-9
Wallballs
12-9-6
Burpee Box Jumps, 20”
As soon as you finish
Run 400m for time:
(3 separate scores- 1) Cals on bike 2) metcon 3) 400m run
A1: 50# on a 45# bar
A2: 4, 3, 2, 2,
Row: 19 calories seemed like a calorie every time I pulled on the rower
For time: 4:45
400m: 1:50
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