attwpb3 rounds for time:
500 Meter Row
12 Deadlifts (Body Weight)
12 Pull Ups
3 Rounds For Time:
25/20 Cal Bike/Ski
3 Rope Climbs
Extra Credit:
Three sets of:
Single-Leg Deadlift x 8 reps each leg
Barbell Glute Bridgesx 8 reps
Side Plank x 45 seconds each side
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B
Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Goblet Squats Minute 3 – 45 seconds of Good Mornings Minute 4 – 20-Second L-Sit Minute 5 –