3 Rounds for time:
800m run
20 Back Squats, 185/135
7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups
2 Rounds for time:
50 Push Press, 95/65
30/20 Calories, Air Bike
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
3 Rounds for time:
800m run
35 Dumbbell Squats, 50's/35's
7 Rounds for time:
15 GHD sit-ups
5 Muscle-ups
2 Rounds for time:
40 Dumbbell Push Press, 50's/35's
30/20 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!