SOUTH BEACH
30 Pull-ups
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats (115/80)
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats (135/95)
10 Bar Facing Burpees
-OR-
SOUTH BEACH
35 Pull Ups
35 Back squats (115/80)
35 Burpees
-Rest 1:00-
27 Chest to Bar
27 Front Squats (135/95)
27 Burpees to 6 inch target
-Rest 1:00-
21 Bar Muscle Ups
21 Overhead Squats (155/105)
21 Bar Facing Burpees
STRENGTH
3 sets for Quality:
15 Banded Lat Pull Downs
30 seconds of Toes to Rings
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