3 Rounds Not for Time
Run 200 meters
Gym length Duck Walk -scale up by Holding a KB in Goblet Position
14 Plank Shoulder Taps-hand touches opposite shoulder
A: Push Press @22X2; 6,5,4,6; rest 2 min b/t sets. Increase load and second set of 6 is heavier than the first.
B1:DB Incline Alternating Dumbbell Bench Press (Top Down) @40X0; 4-6/arm; rest 1 min. use med ball to lean against. One arm is up while other moves.
B2) L Pull Up; AMRAP (-1) x 3 sets; rest 1 min
*AMRAP (-1) is another way of saying DO NOT go to failure. Stop 1 rep short.
(Scale this back to a Tuck L-Pull Up with bent knees, strict pull up or ring row as appropriate)
B3: Ring Plank w/Elevated Feet; 30-45sec; rest 90sec x 3 sets
C: 3 Rounds @ increasing effort
12 Single Arm DB Press per arm
10 No Push Up Burpees
30 Hollow Rocks