3 Rounds Not for Time
Gym Length Bear Crawl
Plank Lateral Crawl- gym length for each side
Gym Length Duck Walk
A: Push Press @31X2; 8,6,4,8; rest 2 mins b/t sets last set of 8 should be heavier than first
B1: DB Glute Bridge Floor Press 40X0; 6-8reps; rest 45sec.
B2: Wide Grip Strict Pull Up 21X2; 5,5,5; rest 45sec (wtd if you can), scale to ring face pull.
B3: Tuck L-Sit Hang from pull up bar 15-30sec; rest 90sec x 3
C: 3 Rounds at an increasing effort
400 meter run
10 Single Arm DB Push Press/arm (1sec pause overhead)
15 Wtd Anchored Sit Ups