Not for time:
Pull-ups, strict & weighted
5-5-5-5-5
Rest as needed, then...
Not for time:
3:00 Air Bike, calories
30m Lunges, 50's/35's
15 Dragonflies
3:00 Air Bike, calories
25m Lunges, 50's/35's
10 Dragonflies
3:00 Air Bike, calories
20m Lunges, 50's/35's
5 Dragonflies
3:00 Air Bike, calories
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Modified
Not for time:
Pull-ups, strict & weighted
5-5-5-5-5, 10kg
Rest as needed, then…
Not for time:
25 TRX Sqt + Row
25 CF Swing, 16kg
30 Alternating Reverse Lunges, 16kg
15 Dragonflies
25 TRX Sqt + Row
25 CF Swing, 16kg
30 Alternating Reverse Lunges, 16kg
10 Dragonflies
25 TRX Sqt + Row
25 CF Swing, 16kg
20 Alternating Revere Lunges, 16kg
5 Dragonflies
25 TRX Sqt + Row
25 CF Swing, 16kg