I can’t get enough of flight videos and stories, and the video below is simply the best. Watch it until the end, because the real gem is in the last minute :).
Toe hooks while hanging from bar. One hand & one toe hook
7×2 Back squats @ 80%
5 rounds for time of:
5 Squat cleans (165 lb./105 lb.)
5 Bench presses (165 lb./95 lb.)
10 Kettlebell swings (53 lb./35 lb.)
10 GHD sit-ups
10 Box jumps
Post loads and time to comments.
50 bar Thrusters
40 Med ball sit-ups against wall
30 Sit throughs
Rest 3 minutes, then 8 x200m runs with 1 minute rest between runs
Post time and splits to comments.
8 rounds for time of:
10 Kettlebell swings (53 lb./26 lb.)
Rest 1 minute
Post time to comments.