For time:
10 GHD Sit-ups
10 Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
24:51 (7:53/9:06/7:53)
Pull-ups slow me down. Hard to do that many dead hang pull-ups and I just can't seem to get kipping down. Finished with 29(12/9/8) burpees which were brutal after all of those thrusters.
Weight Bench Mark:
158.5 lbs, 9.4% body fat.
Between vacation and a light 10 days of workouts my body fat crept up. Hope to get it back down by next time.
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