Daily Challenge

“Black Flag”
Format: 2-Tier

First,
5 Weighted Pull-Ups (scaleable options)
5/s Bulgarian Split Squats
(x5)
—
Then,
5 RKB Swings
5 Burpees
30′ Rest
(x10)

 

Specialty

Muscle
6a, 12p, 7p (CP)

First,
5×10 Deadlifts @ 70%
—
Then,
20/s Heaving DB Rows
20 Weighted Pushups
(x5)

Shred
7a – MB

35 Min:
Parking lot lap
5 plate squats
5 prisoner situps
5 chevron pushups
5 alternating v-ups

* increasing by 5 reps every round until 50 reps of each is reached. if time remains then start descent by 5 each round.

Finisher: 5x 30′ reverse plank hold

Kettlebells
4:30, 5:30p – MB

5:4:3:3:2:2:1 push press R,L
—
10 hook swings
6 mixed grip push ups
5 broad jumps
(x5)
——
100 NPD