MAIN CLASS

PART 1:

PARTNER CHIPPER

For time:

50 Cal row

50 Pull ups

50 Wall balls 9/6kg to 10/9ft

50 Alternating DB snatch 22.5kg/15kg

50 Burpee box jump overs 60/50cm

50 Alternating DB snatch 22.5kg/15kg

50 Wall balls 9/6kg to 10/9ft

50 Pull ups

50 Cal row

Time cap: 24 Minutes

PART 2:

ACCESSORY

3 Quality sets of:

20 Banded tricep extensions

12 Dual DB hammer curls

Rest 30s

3 Quality sets of:

20 Hollow rocks

30 Russian plate twists in a hollow position