RING OF FIRE
3 sets
30/24 calorie Row
30/24 calorie Echo bike
30/24 calorie Row
-Rest :90 seconds b/t sets-
-Rest 3 minutes-
5 sets (1 set every 90 seconds)
15/12 calorie Echo bike
-OR-
MAN IN BLACK
100 Double Unders
25 Handstand Push Ups
100 Double Unders
25 Handstand Push Ups
100 Double Unders
Strength - Snatch
LUTTRELL 3 Rounds 25 Burpee over the bar 15 Body weight back squats STRENGTH Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean +
SEAL TEAM 10 4 Rounds 500m Row 100ft Double Kettlebell Front Rack Carry (2x70/53) Strength Dips Ring Dips/Box Dips 4 sets to failure (each set) * rest 2 min between sets
06/28/05 For time: 30ft -60ft -90ft Back Rack Lunge (135/95) 30-20-10 Toes to bar Strength 3-4 Sets: 6 DB Bent Over Row - RPE 8 12 Underhand Barbell Row - RPE 7 25 Ring Rows - RPE 6 -Rest 2:00-3:00 b/