EQUIPMENT: 2 Barbells (1 for deadlift (245/170); 1 for thruster (135/95), Pull-Up Bar, AbMat vs. wall for HSPU, KB (2.0/1.5)
WARM-UP:
*350m Row
*10 x Tuck Roll-V Sit
*5 ea. x Mantis
*10 x Toe Hold Squat Stretch
*10 x Good Morning
*Set Barbells (warm up for Thruster, then work way up to DL weight, practice other moves)
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“THE SEVEN” -
7 Rounds -
*7 x Handstand Push-Up (head to tap AbMat on floor)
*7 x Thruster (135/95)
*7 x Knees-to-Elbows (hanging tuck-up from bar)
*7 x Deadlift (245/170)
*7 x Burpee
*7 x KB Swing (2/1.5)
*7 x Pull-Up
*Wow, this was TOUGH!!! I was petrified of the heavy thrusters, but really, it was all of the handstand push-ups that killed me. My time: 30:35 Rx
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