8:00 AMRAP
30-second Machine
4 Lunge Matrix
3 Tempo Back Squats (empty bar, build up to 50%)
5 Ring Rows
5 Hand Release Push Ups
5 Sit Ups
3 Back Squats @ 75%)
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (50/35)
Max Rounds
10 Ring Rows (Or 5 Strict Pull Ups)
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
(Scored by Rounds + Reps)
(KG conv: 22.5/15 DB)
AFFILIATE COMPETE:
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge (70/50)
Max Rounds
5 Strict Pull Ups
10 Push Ups
10 V-Ups
-rest 1:00 between sets-
(KG conv: 32.5/22.5 DB)
INDEPENDENCE:
4 Sets:
50ft Single Arm Overhead Walking Lunge (35/25)
Max Rounds
8 Ring Rows
8 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-
(KG conv: 15/10 DB)
LIBERTY:
4 Sets:
3:00 AMRAP
50ft Walking lunge
Max Rounds
5 Ring Rows
5 Push Ups
8 Abmat Sit Ups
-rest 1:00 between sets-