Round 1: For time complete 10 rounds of the following
5 Pull-Ups
5 Push-Ups
5 Sit-Ups
5 Air Squats
As your “humble” pace-setter I completed the above in 10:34.
Round 2: AMR for 15 minutes
5 Clean & Squat w/dumbbells
10 Bench Press w/dumbbells
5 Pull-Ups
As your “humble” pace-setter I finished 6 complete rounds and finished out the clock doing 7 pull-ups. I used two 50 lb. dumbbells.
Round 3: 5 minute of abs (your choice)
I did ab twists, ab rows, bicycles/hot potatoes, leg raises, and sit-ups holding a 12 lb. medicine ball.
NOTE: Not all have access to pull-up bars and/or have difficulty with pull-ups, so if need be, you can substitute with heavy barbell or dumbbell rows.
