(Compare to 13-07-19)
35 min Buddy-team AMRAP
1 (legless) Ropeclimb
10 Over the Boxjumps 24″/20″
12 Russian KB Swings Rx 24/16 Rx+ 28/20kg Comp 32/24kg
14 Wallballs 20#/14#
(Tag-team style: Tag and switch after a full round)
20min AMRAP “Mary at home”
6 Pistols/split squats
9 Pullups/ring rows or table pulls
Find a solid door or wall for the wallwalks. Walk up as high as you can go, keep it safe.
A Pistol is a 1-legged squat. If that is too much, try split squats, resting the back foot on a box or bench. If needed scale back to normal squats with weight or airsquats.
If you cannot do pullups/rows, try Towel pulls or maybe DB or KB Bent over Rows.
Warm-up with “simple” movements before going to workout movements.
3 rounds of:
3-5 pullups/table pulls
2-3 rounds of the workout to see how it feels. Slow it down to 70-80% of workout speed.
Reset, take a 2 minute break, then set your timer and 3.2.1..GO!!