A10
6 Minutes:
As long as possible:
Hang from the Bar
Each time you come off the bar, complete:
3 Burpees
6 Push-Ups
9 Shoulder Taps
12 Narrow Mountain Climbers
…then…
4 Minutes:
3 Pull-Ups
6 Push Press
9 Ground to Jump and Touch
A20
6 Minutes:
As long as possible:
Hang from the Bar
Each time you come off the bar, complete:
3 Burpees
6 Push-Ups
9 Shoulder Taps
12 Narrow Mountain Climbers
…then…
4 Minutes:
3 Pull-Ups
6 Push Press
9 Ground to Jump and Touch
…then…
6 Minutes:
As long as possible:
Hold a torpedo overhead
Each time you lower the torpedo, complete:
3 Burpees
6 Push-Ups
9 Shoulder Taps
12 Narrow Mountain Climbers
…then…
4 Minutes:
3 Pull-Ups
6 Push Press
9 Ground to Jump and Touch
Today is truly a test of both physical and mental strength – easier said than done, but do everything in your power to ensure that when you fail during your sets of hanging from the bar and/or holding a torpedo overhead it’s because your body was fully exhausted, not because of mental fatigue.
Built Body
Strength:
4 Rounds:
20 Unloaded Bulgarian Split Squats (each leg)
10 2x Torpedo Farmer Carry Split Squats (HEAVY) (each leg)
5 Jump and Touch for Maximum Height
Core:
10 Minutes:
16 Strict Knee Tucks
20 Barbell Side Bends
30 seconds 2x Torpedo Overhead Hold
Conditioning:
10 Cycles:
4 Burpees
8 Lateral Mountain Climbers
8 Ground to Jump and Touch
4 Overhead Squats
9:00 time cap
Mobility:
Banded Shoulder Stretch – 90 seconds each side
