5 x 1 @ 100% 5 second negative
-between sets 5-8 Strict pull-ups + 8-10 Hammer curls
2) For Time:
50 Calorie Row (each) -doesnt have to be 50 at once for each person but each person must do 50 before moving on
25 Synchronized Push Press (95/65)
50 Partner MB Sit-ups (14/10)- Both do a sit-up, one touches the MB behind their head then passes it to partner
25 Cal Row (each)
50 Synchronized Air Squats (hips below parallel together, lock out together)
After 50th Air Squat
Cash out: alternate 5 sets each
3 Burpee Box Jumps (24/20)
3) 9 min AMRAP
3 Front Squats (205/135)
9 TTB
-5 GI Jane penalty for any broken sets
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