Every 3 minutes for 12 minutes (4 sets)
- 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
- 6-8 x Dumbbell Bent Row per Arm @ 20kg
Then do three sets for max reps (inspired again by CF Invictus):
- 90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds - 90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds - 90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
Rest 30 seconds
Results: For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)