12/9/2025

MILL AVENUE

15:00 AMRAP
3 Wall Walks
12 Dumbbell Bench Press (50s/35s)
15 Abmat Sit Ups
(Score is rounds + reps)
(KG conv: 22.5/15 DBs)

HANDSTAND/GRIP (WEEK 7)

8-minute EMOM

Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows

Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)

Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)