WU:
3 RFQ:
:20 Static or Rocking Hollow Hold
16 Reverse Lunges (8/8, optional to add a little load with DBs or Plate)
3-5 Chin-Ups with a :02 hold at the top
A. Strength: Bent-over Rows/Clapping Push-ups
5-5-5-5-5-5...Increase in weight. Get AHAP - while maintaining impeccable form.
Perform 7 clapping push ups after each set.
B. Conditioning/Benchmark
“Nicole”
AMRAP 20
400m run
ME Pull ups
Score is total pull ups.
“Nicole” is a benchmark workout.
Extra Credit: Sandbag Bear-hug Hold
Accumulate 5:00
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