Tuesday 3/20

1a) RDL 4 x 10
1b) Front Racked Step-up 4 x 10 (5/5)

2) 3 Sets
15-20 Strict Dips
2 Legless RC (legless up and down)


3) With a partner work for total reps:

3 different Max effort stations with a large buy-in 

8 Minutes at each station 1 minute transition between stations 

#1 ME MB sit-ups (passing back and forth, both do a sit-up at the same time one with the ball one without) 

Buy-in 160 KBS (55/35) 

#2 ME Burpees over the rower 

Buy-in 1600m/1200m Row 

#3 ME Rope Climbs (prone to stand x 3= 1 rope climb, or 10 jumping pull-ups =1 RC)

Buy-in 150/110 Cal Bike