Get her/him in!!!
Monday the 27th:
“Gallant”
LCF as Rx’d
For Time with a Buddy:
Pass the Ball back and forth, and then alternate reps on the Burpee Pull-ups (so you only do half the burpee pull-ups):
1-mile Medball Run (20/14)
60 Burpee Pull-ups
800m Medball Run (20/14)
30 Burpee Pull-ups
400m Medball Run (20/14)
15 Burpee Pull-ups
Tuesday the 28th:
Snatch for 3 rep max
Wednesday the 29th:
“Thompson”
LCF as Rx’d 5 Rounds:
1 15′ Rope Climb (Start Seated),
29 DB Front Squats (45/30),
To the Grate and Back Outside DB Farmer Carry (Same as FSQ)
Thursday the 30th:
5 Rounds for Time:
21 Military Press 75/55,
Jumping Chest to Bar Pull-ups (everyone do this, it’ll be nasty if set up properly…)
Friday the 31st:
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65
Saturday the 1st:
Teams of 3:
Team Rows Max Calories in 20 minutes, 20 at a time.
Can only row while Buddy 2 (planker) is planking
AND while Buddy 3 (Back Layer) is Back Laying, it’s a back plank, we’ll show you.
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