January 24, 2019

Strength

Box squat 7-7-7-7-7

Build to a heavy set of seven

Performance

Complete as many rounds and reps as possible in 12 minutes of:
100-ft. walking lunge
30 GHD sit-ups
5 ring muscle ups

Fitness

Complete as many rounds and reps as possible in 12 minutes of:
100-ft. walking lunge
30 Ab-mat sit-ups
10 Pull ups
10 Dips