Equipment workout For Times: You will have 8:00 for each part. Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the DB movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds On the 0:00... Part #1: 5 Rounds of 5 Strict Pull Ups (or 5/5 DB rows) 10 Push Ups 15 Squats Then: 50 Single Dumbbell Power Cleans (alternating) On the 8:00... Part #2 4 Rounds of: 5 Strict Pull Ups (or 5/5 DB rows) 10 Push Ups 15 Squats Then: 40 Dumbbell / Kettlebell Goblet Squats On the 16:00... Part #3 3 Rounds of: 5 Strict Pull Ups (or 5/5 DB rows) 10 Push Ups 15 Squats Then: 30 Alternating Single Arm Squat Clean Thrusters (Each rep will come from the floor) No Equipment Workout For Times: You will have 8:00 for each part. Try to choose reps/ modifications that will allow you at least 1:00-2:00 of rest before the next 8:00 begins. Scoring will be total time for each part You will do the "Rounds" first then the remaining time will be the other movements So the 50, 40, & 30 will only be done after you have finished the 5,4, & 3 rounds On the 0:00... Part #1: 5 Rounds of 10 Push Ups 15 Squats Then: 50 Deadlifts with an object from the house On the 8:00... Part #2 4 Rounds of: 10 Push Ups 15 Squats Then: 40 Lunges On the 16:00... Part #3 3 Rounds of: 10 Push Ups 15 Squats Then: 30 Alternating overhead presses with an object from the house
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