STRENGTH Back Squat 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% rest 45-60 sec. between sets (10 min max time to complete)
CONDITIONING (4x) 1 min on 30 sec off at each station – Row for Calories – Push-ups – Overhead Squat (75#/55#)
Total each round for four separate scores.
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike