AFC RICHMOND
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (155/105)
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups
Or
Every 1:00 (24:00)
Min 1: 6 Overhead Squats (95/65)
Min 2: 12/8 Push-Ups
Min 3: 25' Seated Sled Pull (2x45/1/45)
Strength
3 rounds:
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
30 sec Copenhagen Plank (each side)
10 GHD Hip Extensions
10 V-ups + Alt. V-Ups (1 Full + R + L = 1 rep)
20 KB Front Rack Marches (each side)
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