HAPPY BIRTHDAY TAYLOR !!!!
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Supinated-Grip Strict Pull-Ups [TRY TO KEEP THE LEGS STRAIGHT AND TOGETHER]
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Station 3 – 8 Supinated-Grip Bent-Over Barbell Row
Station 4 – DB Strict Overhead Press x 15 reps @1110
Starting at the top of the press , begin the set -MAINTAIN the tempo- each set should take exactly 45 seconds and each rep should be smooth and controlled movement)
Against a 3-minute running clock…
400 Meter Run
Max Reps of Burpee Box Jump-Overs (24/20)
Rest 3 minutes, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.
5 Bench Press (building in weight)
rest :30 sec
:30 sec Chin Over Bar Hold
rest 1 minute
15 Handstand Push Ups
15 Calorie Row
15 Pull Ups
15 Burpee Over Rower