3-3-3-3-3
Three rounds of:
Rope climb
L-Pull-ups
Strict -ups
In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
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CFWUx2
Burgener WU
knee side-side
wide lunges
Dips
3-3-3-3-3 on dip station
Three rounds 1 min ea:
Rope climb (lying down to standing)3-4-4
Pull-ups (blue band) 7-4-4
Body rows 11-9-9
Rest
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