“MUD CRAB” 18 minutes 3-6-9-12…etc. • Bar Muscleups 15 Wallballs (20/14) 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 V-ups 30 sec Hollow Rock 10 Plank Marches 30 sec Plank EXTRA CREDIT Mobility 1:00 Deadhang 1:00 Tricep & Lat Stretch ea/s 1:00 Extended Child’s Pose 1:00 Lizard w/rotation x 3-4Read More

DEADLIFT 15 minutes 4 x 5 Building Rest as needed “TRAIN HOPPING” For Time 15-12-9-6-3 • Power Clean (135/95) • Burpees Over Bar EXTRA CREDIT N&C 3 Sets AMRAP Doubleunders – unbroken  1:00 Abmat Situps AMRAP Plank Rest 2:00Read More