Warmup

Core -x3

15 sec l-sit hold

10 strict pull-ups

BODY ARMOUR

3 “Giant” Sets:

:30s Wall Facing Handstand Hold – Video

10 Dumbbell Box Step-Ups, 24″/20″ (5 each leg) – Video

16 Single Arm Suitcase Deadlifts (8 each) – Video

WOD – ‘’Frank the Tank”

is a three part workout, consisting of 3 x 5 min AMRAP resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.

Part #1 (On the 0:00):

50 Wallball Buy-in, with time remaining:

12 Deadlifts185/135

12 Bar-Facing Burpees.

Part #2 (On the 10:00):

35 Wallball Buy-in, with time remaining:

9 Deadlifts 225/155

9 Bar-Facing Burpees.

Part #3 (On the 20:00):

20 Wallball Buy-in, with time remaining:

6 Deadlifts 275/185

6 Bar-Facing Burpees.