AMRAC in 10 minutes with 7-12:
Strict pull-up (C2B as able)
Single-arm DB OHS
NTE 3 rounds.
Complete 3 sets of:
A1. DB Lunge squat or split squat @ 3011; 5-8/leg
A2. Bar Dip x 1-3 (Add load as able/subtract Gravitron assist.
A3. Hip extension with 2s hold @ top x 6-10 (add load as able)
Complete 4 rounds of:
8 Renegade rows
12 DB Box step-ups
This workout was last completed on 120727.
Post best LS or split squat x 8, dip (+ if add load, – load if use gravitron), overall time w/DB/Box.