28th Madness

THE EVOLUTION:

first
front squat 1rm 15 min. limit

then
tabata push ups
tabata kb swing
tabata thrusters

then
wallball + ball slam + tgu
25/25/10
(max rounds in 25 mins)

27th madness

THE EVOLUTION:

first
intro. to the ring muscle up

then
30 sec. KB c&p
30 sec. rest
20 sec. KB snatch
10 sec. rest
30 sec. KB step up
30 sec. rest
20 sec. KB squat
10 sec. rest
30 sec. KB swing
30 sec. rest
(4 rounds)

then
5 clean and jerk
25 burpees
(3 rounds)

26th madness

THE EVOLUTION:

first
deadlift 1rm.


then
100 thrusters
50 squat cleans
25 clean & jerk
(for time)

then
long bear crawl
reverse bear crawl back
L hang whilst reciting the alphabet
(10 rounds)

25th madness

THE EVOLUTION:

KB C&J clinic

then

3 BB snatch
5 PU
3 BB clean
5 PU
3 deadlift
5 PU
(max rounds in 12 mins)

then

"30 something"
30 air squat
30 push up
30 box jump
30 wallball
30 ballslam
(3 rounds ***on third round sub burpees for push ups****)