For time:
50 Wall Ball 9/6kg
40 Hand release Push-ups
30 Dumbbell Ground to Overhead (2 x 22.5/15kg)
20 Burpee Box Jump Over 24″/20″
10 Bar Muscle-ups
Rest 3 minutes
10 Bar Muscle-ups
20 Burpee Box Jump Over 24″/20″
30 Dumbbell Shoulder to Overhead (2 x 22.5/15kg)
40 Hand release Push-ups
50 Wall Ball 9/6kg
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*Today is bring a friend day. This workout is easily modified to suit all abilities, so don’t hesitate to bring your friend along. Ideally, please tell your friend to come along 10-15 min. early so we can have a quick chat to find out a bit about their training history. Three rounds for reps: Min. 1: Toes to Bar/Toes to Kettlebell Min. 2: Push-ups Min. 3: Box Step Over 20/15kg @ 20″ Min. 4: Pull-ups/Ring Rows Min. 5: Burpees Min. 6: Rest
