Equipment Needed: A Torpedo or Medium Weights
Circuit:
(1) Single Leg DL (R)
(2) Single Arm OH Lunge (all Right Leg)
(3) Single Leg DL (L)
(4) Single Arm OH Lunge (all Left Leg)
(5) Thrusters
... rest one minute
"Alchemy Blue":
9 Hang to OH
15 Predator Jacks
21 Swings
*Every two full rounds completed:
50 Bicycles
25 Ground to Jump and Touch
Aflow
Equipment Needed: A Torpedo or Medium Weights
3 Rounds:
20 Swings
10 Snatches
2 Rounds:
20 Thrusters
10 Down and Up Rocket Jumps
1 Round:
20 Sit-ups
10 Skyscrapers with a slow negative descent
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