Three rounds for time of:
2 Lap Run
15 Overhead Squats (115/80 lbs)
Then:
3 Giant Sets:
:30s Kettlebell Star Plank (Left)
:30s Kettlebell Star Plank (Right)
Max Hanging L-Sit (from pull-up bar)
Rest 2:00 between sets
Extra Credit:
1000m Row
50 Wallballs (20/14)
5 Rope Climbs
"Don't look for the third thing." Pre-Class: 2:00 Cardio 1:00 Pass Throughs 1:00 Wall Pec Stretch Each Side Warm Up: 3 Rounds Increasing Weight Each Time 5 Deadlifts 5 High Pulls 5 Strict Press 5 Push
"You make a living with what you get. You make a life with what you give." Pre-Class: 2:00 Cardio 1:00 Handstand Hold 1:00 Pass Throughs 1:00 Banded 3 Way Shoulder Stretch Each Side Warm Up: 3 Rounds
"Give what you didn't get." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Banded Shoulder Distraction Each Side Warm Up: 4 Rounds 10 Cossack Squats 25' Dumbbell Death March 10 Goblet Squats 10 R