Rose City Barbell – Group Training

Pull-ups (progression)

Beast 12 (Time)

For Time

25 Walking Lunges

20 Pull-Ups

50 Box Jumps (20 in)

20 Double-Unders

25 Ring Dips

20 K2E

30 KB Swing (2/1.5 pood)

30 Sit-Ups

20 DB or KB Hang Squat Cleans (35/25 lbs)

25 Back Extensions or Supermans

RX+ 3 Rope Climbs 15ft