250129

For time:

– RX –
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.

– INTERMEDIATE –
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)

– Complete 15 double-unders after each round.

– BEGINNER –
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.

– MASTERS 55+ –
5-10-15-20-25 reps for time of:
Kipping pull-ups
Single-DB push presses (20/35 lb)
– Complete 30 double-unders after each round.

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Skill Work

Post-workout
Tabata plank hold

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