400 meter run, then 3 rounds NOT for time:
Inchworm push-up length of pull-up rig
10 PVC shoulder dislocates
12 Banded shoulder retractions with a 2 SECOND PAUSE
1 minute hold in the GHD, face up. Hold a weight if possible.
Workout of the Day
In 3 minutes, perform AMRAP of rope climbs.
In 2 minutes, perform AMCAP on the Assault Bike.
In 1 minute, perform AMRAP of hang power snatches (95/63).
Rest 1 minute between rounds.
Score is your total reps completed.
Post your scores to.