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Tuesday 11.30.21

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 Burpees to Target 20 Chest-to-Bar Pull-Ups 300 Meter Run 10 Burpees to Target 10 Bar Muscle-Ups

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2 sets of: Bottom Pause Wall Balls x 8-10 reps Rest 45 seconds Strict Pull Ups or Ring Rows x 10-12 reps Rest 45 seconds Side Planks x 45 seconds each side Rest 45 seconds In teams of two, partners

For time: Run 3 Laps Immediately followed by… Three rounds of: 10 Shoulder to Overhead (155/105 lbs) 20 Box Jumps (24″/20″) 30 Kettlebell Swings (24/16 kg) Immediately followed by… Run 3 Laps

800 Meter Row 3 Lap Run 60 Kettlebell Swings (32/24 kg) 60 Thrusters (95/65) 40 Hollow Rocks 40 Pull-Ups 20 Burpees 20 Overhead Squats