WARMUP
buy -in 10 windmills each arm
3rds
5 air squats
1 inchworm
5 HRPU
5 Superman
Buy Out
400m run
3rds
5 air squats
1 inchworm
5 HRPU
5 Superman
Buy Out
400m run
BENCH 5/3/1
50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+
Fran
21-15-9
Thrusters (95#/65#)
Pullups
Thrusters (95#/65#)
Pullups
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Double-unders
Sit-ups
