Shoulderpress Rx 40/30 Rx+ 50/35 Comp 60/40kg
Strict Pullups Comp + 45/35#
*After each round: 250m Row
3 Rounds for time:
100 double unders (200 single unders)
50 wall balls (or thrusters with a light object such as a 10kg dumbbell)
25 weighted Situps with a light object (scale down to regular sit ups)
This kind of wokrout is very safe to do little warm-up on. But in order to have more power output without getting slowed down by lactic acid building up in the muscles too quickly; Get sweating, get your heartrate up.
Warm-up your legs/calves and forearms for this workout.
2 minutes Run
1 minute Rope Jump
Set your timer, 3.2.1..GO!!