3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
10 Deadstop Deadlifts, 60% 1RM
5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.
For time:
25 Bar-facing Burpees
25/18 Calories, Air Bike
*Rest 5 minutes between workouts.
Or, for a Dumbbell version...
3 Rounds for time of:
100 Heavy Rope single-unders
15 Dumbbell Push Press, 50's/35's
30 Dumbbell Deadlifts, 50's/35's
5 Rounds for time of:
30 Wallball Shots, 20/14
1 L-sit Rope Climb, 15 ft.
For time:
25 Dumbbell-facing Burpees
25/18 Calories, Air Bike
*Rest 5 minutes between workouts.
*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching, join an AMAZING GLOBAL COMMUNITY on the planet & more. Click on “Private Track" and you will be guided through the process. Enjoy!