Today we introduce a horizontal pull to the strength cycle. You may have encountered it before in some of our Barbell Complex workouts.

  Performance

Pendlay Row 5 x 5 – build up to a heavy set of 5

10 Min AMRAP

30 Double Unders

15 TTB

5 Ring Dips

Fitness

Pendlay Row 5 x 5 – build up to a heavy set of 5

10 min AMRAP

60 Singles

15 Sit Ups

5 Dips – Dip Stn Rx

TTC

The final workout was the “CHAMRAP” the same as the last 2 years. Ra took it for the men with 269, close behind him was Mandy for the ladies with 260. Awesome work by you both.

TTC 3 Mandy CHAMRAP

BIZ TO BIZ

Flight Of Fancy