sumo squat to stand x 10
X-band walks x 10/side
Plank walk outs x 10 with 1 sec. pause
Kip swing on rings x 10


A.1 Back Squat; 75%x5, 90%x1, 75%x5, 90%x1, 75%x5, rest 60 sec.
A.2 dB bent over row x 8/side x 5 sets, rest 60-120 seconds
“Lobster Roll”
for time:
10 L-pull ups
20 DB Thrusters, 50/35# per hand
30 CTB pull ups
40 Box jump overs, 24/20″
50 Wall balls, 20/14#
60 Cal Row

Leave a Reply

Your email address will not be published. Required fields are marked *