Accessory Work:

a) 3×15 Banded Good Mornings

b) 3×8 Ring Dips or Stationary Dips

c) 3×25 Sit Ups

d) 3×500/400m Row

“Dork”

33 Back Squats (225/155)

15 Burpees

33 Deadlifts (225/155)

15 Burpees

33 KB Swings (70/53)

15 Burpees

*18 min time cap

Extra Credit, March 27 – April 8:

1) 3 Rounds:

500m Row

100 Double Unders

2) Tabata:

-Hand Stand Hold

3) For time:

50 Bench Press (135/85)

50 Calories Assault Bike

4) 5 Rounds:

10 Hollow Rocks

10 Supermen