Accumulate Monday
Accumulate 7 minutes of a dead hang on a bar
Every time you break complete 1 round of
10 Deadlifts
7 Goblet Squats
5 Burpees over bar6 sets Alternating
2 Back Squats
sub-maximal set of pushups
Day 2
10-9-8-7-6-5-4-3-2-1
Situps
Box Jumps
Pullups
Day 3
Not for time, complete:
30 Strict Pullups
30 GHD Situps
30 Heavy Goblet Squats
Break up however you want to get the 90 reps
5 Intervals, each for time
7 OHS
500m Row
Day 4
Extra long warm-up with stretching
For Time:
90 Wallball Shots 20/14
60 Dumbbell Push Press 40/20's
30 Back Squats 60% of 1RM
15 Burpees